Dumbbell Rear Lateral Raise (support head) exercise animation (Männlich)

Dumbbell Rear Lateral Raise (support head)

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 with the head supported is a shoulder isolation exercise that targets the rear delts (posterior deltoid), with help from the lateral delts, the infraspinatus and teres minor of the rotator cuff, and the middle and lower fibers of the trapezius. Resting your forehead on an incline bench fixes your torso so you can't swing the weight, making it one of the cleanest ways to build the rear delts.

Dumbbell Rear Lateral Raise (support head): So führst du sie aus

  1. 1Set an incline bench to roughly 30–45° and stand or kneel behind it facing the pad, a dumbbell in each hand.
  2. 2Lean forward and rest your forehead on the top of the pad, letting it support your head and steady your torso.
  3. 3Let the dumbbells hang straight down below your shoulders with a slight bend in your elbows and palms facing each other.
  4. 4Brace your core and pull your shoulder blades back so the movement starts from the rear of your shoulders.
  5. 5Raise the dumbbells out to your sides in a wide arc until your upper arms are roughly level with your torso.
  6. 6Keep your elbows slightly bent and your pinkies turned up so you lead with the back of your hands.
  7. 7Pause briefly at the top, feeling the rear delts contract, without shrugging the weight up with your traps.
  8. 8Lower the dumbbells under control back to the start, keeping tension on the rear delts.
  9. 9Complete your reps, then set the dumbbells down with control.

Technik-Tipps

  • Keep your forehead resting on the pad for the whole set — that contact is what stops you from using momentum to cheat the weight up.
  • Use a lighter weight than you would for a front or side raise; the rear delts are small and respond to clean, controlled reps over heavy load.
  • Lead with your elbows and the backs of your hands rather than your palms to keep the focus on the rear delts.
  • Squeeze your shoulder blades together at the top for a beat to maximize the contraction before lowering.

Häufige Fehler

  • Lifting your forehead off the pad and swinging your torso, which uses momentum instead of the rear delts and defeats the purpose of the supported position.
  • Going too heavy and bending the elbows to a near-row, which turns the move into a back exercise and pulls tension off the rear delts.
  • Shrugging the dumbbells up with the upper traps, which steals the work from the posterior deltoid you're trying to isolate.
  • Raising the arms past torso level or rotating the palms up, which shifts load onto the lateral delts and shoulder joint instead of the rear delts.

Häufig gestellte Fragen

What muscles does the dumbbell rear lateral raise with head supported work?

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

Why rest your head on a bench for this exercise?

Bracing your forehead on an incline pad fixes your torso so you can't rock or swing the dumbbells up. That removes momentum and forces the rear delts to do the work through a clean range of motion.

How heavy should I go on rear lateral raises?

Lighter than you'd expect. The rear delts are small, so most lifters get the best results with light dumbbells for 12–20 controlled reps rather than chasing heavy weight that brings in the traps and momentum.

How many sets and reps should I do?

Two to four sets of 12–20 reps works well for the rear delts. Prioritize a full, controlled arc and a brief squeeze at the top over adding load.

Where should I feel this exercise?

You should feel it in the back of your shoulders (rear delts), with some involvement in the rotator cuff and middle traps. If you mostly feel your upper traps or lower back, you're likely shrugging or using momentum.

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