Dumbbell Incline Rear Lateral Raise
- Zielmuskel
- Deltoid Lateral, Deltoid Posterior
- Synergistenmuskeln
- Deltoid Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell incline rear lateral raise is a chest-supported shoulder isolation exercise that primarily targets the side (lateral) and rear (posterior) delts, with help from the front delts and the middle and lower fibers of the trapezius. Lying face-down on an incline bench removes momentum and pins your torso in place, so the back of the shoulders does the work. It's a precise accessory move for building shoulder width and balancing pressing-heavy programs.
Dumbbell Incline Rear Lateral Raise: So führst du sie aus
- 1Set an incline bench to roughly 30–45° and lie face-down (chest supported) with your chest and stomach against the pad and your feet braced on the floor.
- 2Hold a dumbbell in each hand, arms hanging straight down beneath your shoulders with a neutral or slightly turned-in grip and a soft bend in your elbows.
- 3Brace your core and pull your shoulder blades down and slightly together to set your upper back before you move.
- 4Raise both dumbbells out to the sides and slightly back in a wide arc, leading with your elbows, until your upper arms reach about shoulder height.
- 5Keep the small bend in your elbows fixed throughout and avoid shrugging your shoulders toward your ears.
- 6Pause briefly at the top and squeeze the rear and side delts together.
- 7Lower the dumbbells under control along the same path until your arms hang straight again.
- 8Complete your reps, then set the dumbbells down safely.
Technik-Tipps
- Lead the movement with your elbows rather than your hands to keep tension on the side and rear delts instead of the traps.
- Use a lighter weight than you would for a standing raise — the chest-supported position strips out momentum, so the delts feel every rep.
- Keep the lift slow and controlled, especially on the way down, to maximize time under tension on the posterior deltoid.
- Keep your neck relaxed and your gaze down at the pad to avoid craning your head up and tensing the upper traps.
Häufige Fehler
- Swinging the dumbbells up with momentum, which shifts the load off the delts and turns the lift into a partial row.
- Shrugging the shoulders toward the ears at the top, which hands the work to the upper traps instead of the rear and side delts.
- Going too heavy and bending the elbows more as you fatigue, which converts the raise into a row and loses the isolation.
- Lifting the chest off the pad to cheat the weight up, which removes the chest support that makes this variation effective.
- Raising the arms too far behind the body, which can pinch the shoulder joint and overload the rear delt's range.
Häufig gestellte Fragen
What muscles does the dumbbell incline rear lateral raise work?
It primarily targets the side (lateral) and rear (posterior) deltoids, with the front deltoid and the middle and lower fibers of the trapezius assisting to stabilize and move the shoulder blades.
Why do it chest-supported on an incline bench?
Lying face-down on the incline bench braces your torso so you can't swing the weight. That removes momentum and forces the rear and side delts to do the work, making it stricter than a standing or bent-over raise.
How many sets and reps should I do?
As an isolation accessory, 3–4 sets of 12–20 reps with a moderate-to-light weight works well. The rear and side delts respond best to controlled reps and higher volume rather than heavy loads.
Is this a good exercise for beginners?
Yes. The chest support makes the form easy to learn and protects your lower back, so beginners can focus on feeling the rear and side delts without worrying about balance or momentum.
What's a good alternative to this exercise?
A standing dumbbell lateral raise, a bent-over reverse fly, or a seated rear lateral raise all train similar muscles. The incline (chest-supported) version simply offers the strictest, most isolated path for the side and rear delts.
