Dumbbell Rear Lateral Raise

Zielmuskel: Deltoid Posterior
Synergistenmuskeln: Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment: Dumbbell
Körperregion: Shoulders
Typ: Strength

The dumbbell rear lateral raise is an isolation exercise that targets the rear deltoids (posterior delts), with help from the lateral deltoids, the rotator-cuff muscles (infraspinatus and teres minor), and the lower and middle trapezius. Performed bent at the hips with light dumbbells, it builds the back of the shoulders for balanced, square-looking delts and healthier shoulder posture.

Dumbbell Rear Lateral Raise: So führst du sie aus

1Hold a dumbbell in each hand and stand with your feet hip-width apart, knees softly bent.
2Hinge forward at the hips until your torso is close to parallel with the floor, keeping your back flat and your core braced.
3Let the dumbbells hang straight down beneath your shoulders with your palms facing each other and a slight bend in your elbows.
4Raise both dumbbells out to the sides in a wide arc until your upper arms reach shoulder height, leading with your elbows.
5Squeeze your rear delts and shoulder blades at the top without shrugging your traps up toward your ears.
6Lower the dumbbells under control back to the start, resisting the weight the whole way down.
7Complete your reps, then stand up by hinging back to upright and set the dumbbells down.

Technik-Tipps

Keep a fixed, slight bend in your elbows throughout so the rear delts do the work instead of your arms pressing the weight up.
Lead the movement with your elbows, not your hands, to keep tension on the back of the shoulder.
Use lighter weight than you expect — the rear delts are small, and going heavy turns the move into a row or a swing.
Keep your neck long and your gaze down at the floor to protect your cervical spine while hinged over.

Häufige Fehler

Using too much weight and swinging the torso to throw the dumbbells up, which shifts the work to the back and momentum instead of the rear delts.
Shrugging the shoulders up at the top, which loads the upper traps and takes tension off the posterior deltoid.
Bending and straightening the elbows like a reverse curl, turning an isolation raise into an arm movement.
Rounding the lower back while hinged over, which puts the spine at risk under load.
Raising the arms above shoulder height, which recruits the traps and reduces direct rear-delt work.

Häufig gestellte Fragen

What muscles does the dumbbell rear lateral raise work?

It primarily targets the rear deltoids (posterior delts), with the lateral deltoids, rotator-cuff muscles (infraspinatus and teres minor), and the lower and middle trapezius assisting.

How heavy should the dumbbells be?

Go lighter than you think. The rear delts are small, so a weight you can control for 12–20 clean reps usually works better than heavy dumbbells, which force you to swing and cheat the rep.

Where should I feel the dumbbell rear lateral raise?

You should feel it in the back of your shoulders. If you mostly feel it in your upper traps or lower back, lighten the load, stop shrugging, and lead with your elbows.

What's a good alternative to the dumbbell rear lateral raise?

Reverse pec-deck flyes, cable rear-delt flyes, or a chest-supported (incline-bench) rear lateral raise are all good options that hit the same posterior deltoids.

How many sets and reps should I do?

As an isolation move for a small muscle, 3–4 sets of 12–20 reps with controlled form is a sensible default for building the rear delts.