The dumbbell rear lateral raise is an isolated movement to increase hypertrophy and engagement of one of the smallest muscles in the shoulder, the rear deltoid. Increasing the health and muscular development of the posterior (rear) shoulder is critical in not only the overall aesthetics of the shoulder itself, but for pressing and pulling performance in sports like powerlifting, weightlifter, and functional fitness.
Therefore, in this article we are going to discuss the dumbbell rear deltoid raise, proper execution of this shoulder isolation movement, and how to program it into any training session to increase shoulder stabilization, strength, and performance in movements such as the bench press, snatch, and deadlift.
The dumbbell rear lateral raise is a variation of the lateral raise which has the lifter move the weights outwards (laterally) as the torso itself is forward to varying degrees (instead of being vertical). Below is a list of the specific muscles groups targeted by this shoulder raise variation.
- Posterior Deltoid (Back)
- Lateral Deltoid (Lateral)
Dumbbell Rear Lateral Raises Exercise Demo
Below is a great video demo instructing us on how to properly setup and execute the bent over lateral raise.
Dumbbells vs Other Weights
As the name suggests, the dumbbell rear lateral raise entails a lifter to use, dumbbells. While this movement isn’t inherent to using dumbbells (see bent over lateral raises), I find that the dumbbell variation allows for the most precision and variations within a set to really maximize muscular hypertrophy and isolation. As the video describes, simply changing the angle of the dumbbell and/or the hand placement can impact the demands placed upon the muscle. When looking to maximize development we want to not only train the muscle in a specific way, but we want to hit if front different angles and stimulus, making the dumbbell a great tool.
Who Should Do Them
In the most general sense, increasing posterior shoulder development is key to building bigger, stronger shoulders, increasing symmetry, and improve joint health and motor mechanics. We typically see dumbbell rear lateral raises in most bodybuilding splits targeting shoulders, as well as in assistance programs for powerlifters, strongmen, and weightlifters. The necessity of posterior shoulder strength and health in strength, power, and fitness sports suggest most athletes should take some time to develop better rear deltoids.
Sets x Reps
When training dumbbell rear lateral raises, we are mostly concerned with increasing muscle engagement and hypertrophy, which is why using heavy weights and low reps is generally not needed (and is often a great way to injury these small muscles). Isolated training of these groups can be done with 3-5 sets of 12-20 repetitions with moderate loading. Focused repetitions should be performed to increase blood flow to the muscles and accumulate fatigue, often with a limited range of motion to make sure that the lats, rhomboids, and traps do not overpower the lifting of the movement (often seen if the lifter swings the weight up or lifts the dumbbell too high).
It’s Time to Build Better Shoulders
In earlier articles we discussed isolated shoulder training with a wide array of shoulder raise variations, each listed below. I have really come to find great benefit in performing these movements as part of my accessory training and/or of strictly bodybuilding days (as a weightlifter). Increasing the deltoid size and strength has play a significant role in shoulder stability, pressing strength, and even creating a buffer area for the barbell to sit while catching cleans and doing front squats. Take a look at these top shoulder raise guides below!
Featured Image: @jankabudimir on Instagram