Rear Lateral Raises: Benefits, Proper Form, and Variations for Shoulder Health

How to do rear lateral raises?

A rear lateral raise is an isolation exercise primarily targeting the posterior deltoid muscle, crucial for shoulder health, posture, and balanced shoulder development, performed by abducting the arms in a bent-over or prone position.

Understanding the Rear Deltoid

The deltoid muscle, which forms the rounded contour of the shoulder, is comprised of three distinct heads: the anterior (front), lateral (side), and posterior (rear) deltoids. While the anterior and lateral heads often receive ample attention through pressing and lateral raising movements, the posterior deltoid is frequently underdeveloped.

Anatomically, the posterior deltoid originates from the spine of the scapula and inserts into the deltoid tuberosity of the humerus. Its primary functions include:

• Horizontal abduction: Moving the arm away from the midline of the body in the horizontal plane (e.g., pulling your elbow back when your arm is extended forward).
• External rotation: Rotating the humerus outward.
• Extension: Moving the arm backward from a flexed position.

Developing the posterior deltoid is not merely for aesthetics; it's fundamental for shoulder stability, proper posture, and injury prevention, particularly in an era where many individuals exhibit "rounded shoulder" posture due to prolonged sitting and anterior-dominant training.

Benefits of Rear Lateral Raises

Incorporating rear lateral raises into your training regimen offers a multitude of benefits:

• Improved Posture: Strengthening the posterior deltoids helps counteract the internal rotation of the shoulders often associated with hunched posture, promoting a more upright and open chest position.
• Enhanced Shoulder Health and Stability: A balanced development of all three deltoid heads contributes to greater overall shoulder stability, reducing the risk of impingement and other common shoulder injuries.
• Balanced Shoulder Development: This exercise directly addresses the often-neglected rear deltoids, leading to more symmetrical and aesthetically pleasing shoulder development.
• Injury Prevention: By strengthening the muscles responsible for stabilizing the shoulder joint, rear lateral raises can act as a protective measure against injuries, especially for athletes involved in throwing or overhead activities.
• Support for Compound Movements: A strong posterior deltoid supports other compound exercises like bench presses and overhead presses by providing a stable base and assisting in the deceleration phase of movements.

Proper Form: Step-by-Step Guide

The most common and effective variation for beginners to learn is the dumbbell bent-over rear lateral raise.

Preparation

1. Select Appropriate Weight: Choose a light to moderate weight. The rear deltoid is a relatively small muscle group, and heavy weights often lead to compensation from larger muscles like the traps and lats.
2. Stance and Hinge: Stand with feet shoulder-width apart. Hinge forward at your hips, allowing a slight bend in your knees. Your torso should be as close to parallel to the floor as possible, ideally around a 45-90 degree angle, depending on your hamstring flexibility and comfort. Maintain a neutral spine (straight back, no rounding) and engage your core.
3. Arm Position: Hold a dumbbell in each hand with your palms facing each other (neutral grip) or slightly pronated (palms facing your shins). Let the dumbbells hang directly beneath your shoulders, with a slight bend in your elbows that remains constant throughout the movement.
4. Head Alignment: Keep your head in a neutral position, looking down at the floor a few feet in front of you to maintain cervical spine alignment with your torso.

Execution

1. Initiate Movement: Without shrugging your shoulders, initiate the movement by thinking about driving your elbows out and back, away from your body. The movement should come primarily from the posterior deltoids.
2. Lift Outward: Lift the dumbbells out to the sides in an arc, maintaining that slight, fixed bend in your elbows. Imagine you are trying to "spread the floor" with your arms.
3. Peak Contraction: Continue lifting until your arms are approximately parallel to the floor, forming a "T" shape with your body. At the top of the movement, you should feel a strong contraction in your rear deltoids. Avoid lifting higher than parallel, as this can engage the traps excessively and increase impingement risk.
4. Focus: Concentrate on the mind-muscle connection, actively feeling the posterior deltoids working. Resist the urge to use momentum or swing the weights.

Descent

1. Controlled Lowering: Slowly and deliberately lower the dumbbells back to the starting position, resisting the pull of gravity. The eccentric (lowering) phase should be at least as long as the concentric (lifting) phase, if not longer.
2. Full Range of Motion: Allow the dumbbells to return fully to the starting position under your shoulders, maintaining tension in the rear deltoids. Do not let them crash down or use the bounce to initiate the next rep.

Common Mistakes to Avoid

Even with seemingly simple exercises, subtle errors can diminish effectiveness and increase injury risk.

• Using Too Much Weight: The most common mistake. Heavy weights lead to compensation from the larger trapezius and latissimus dorsi muscles, negating the isolation of the rear deltoid and often resulting in excessive momentum.
• Rounding the Back: Compromises spinal integrity and shifts the focus away from the target muscle. Always maintain a neutral, straight spine.
• Excessive Shrugging: If you find your shoulders elevating significantly, your trapezius muscles are taking over. Focus on keeping your shoulders depressed and stable.
• Lifting Too High: Raising the dumbbells significantly above parallel to the floor will primarily engage the upper trapezius and can put the shoulder joint in a vulnerable position.
• Straight Arms: Keeping your arms perfectly straight can put undue stress on the elbow joint. Maintain a slight, consistent bend. Conversely, too much elbow bend can turn it into a row-like movement, engaging the lats.
• Lack of Mind-Muscle Connection: Simply moving the weight without actively engaging the target muscle will yield suboptimal results. Focus on feeling the contraction in your rear deltoids.

Variations and Equipment

The rear lateral raise can be adapted using various equipment to provide different stimuli and accommodate individual preferences.

• Dumbbell Rear Lateral Raise (Bent-Over): As detailed above, this is a highly effective free-weight option that requires good core stability.
• Machine Rear Delt Fly (Reverse Pec Deck): This machine offers excellent stability, allowing you to focus purely on the target muscle without worrying about balance. It provides a consistent resistance profile throughout the range of motion, often with adjustable handles for different arm angles.
• Cable Rear Lateral Raise: Using a cable machine (either standing or bent-over) provides constant tension throughout the entire range of motion, unlike free weights where tension can vary. Cables also allow for a wider variety of angles to target the muscle fibers differently.
• Incline Bench Rear Lateral Raise: Performing the exercise while lying face down on an incline bench completely stabilizes the torso. This removes the need for core and lower back stability, allowing for even greater isolation of the posterior deltoids.
• Single-Arm Rear Lateral Raise: This variation, often done with a dumbbell or cable, allows for individual muscle correction and can help address muscular imbalances.

Integrating into Your Workout

Rear lateral raises are an isolation exercise, making them best suited for specific points within your workout routine.

• Workout Placement: They are typically performed after compound exercises (like rows or presses) that heavily involve the shoulders, or as an accessory movement to specifically target the rear deltoids. Some individuals prefer to "pre-exhaust" their rear deltoids with isolation work before compound movements, though this is less common.
• Sets and Reps: Due to the nature of the muscle and the exercise, rear lateral raises respond well to higher repetition ranges. Aim for 3-4 sets of 10-15+ repetitions. Focus on strict form and a strong mind-muscle connection over heavy weight.
• Frequency: Depending on your overall training volume and goals, incorporating rear lateral raises 2-3 times per week can be effective for progressive development.

Safety Considerations and When to Consult a Professional

While rear lateral raises are generally safe when performed correctly, it's crucial to prioritize your body's signals.

• Listen to Your Body: Any sharp pain, especially in the shoulder joint, is a sign to stop the exercise immediately.
• Pre-existing Conditions: If you have a history of shoulder injuries, impingement, or other musculoskeletal issues, consult with a qualified healthcare professional (e.g., physical therapist, sports medicine doctor) before attempting this exercise. They can assess your suitability and recommend modifications.
• Form Correction: If you are unsure about your form, or if you consistently feel the exercise in muscles other than your rear deltoids, consider seeking guidance from a certified personal trainer or kinesiologist. They can provide real-time feedback and make necessary adjustments to your technique.
• Progression: Gradually increase weight or resistance only when you can maintain perfect form throughout your target rep range. Rushing progression with poor form is a recipe for injury.

Conclusion

The rear lateral raise is an indispensable exercise for anyone serious about comprehensive shoulder development, robust shoulder health, and improved posture. By understanding the anatomy of the posterior deltoid, adhering to strict form, and strategically integrating this movement into your routine, you can effectively target this often-neglected muscle group. Remember, consistency, proper technique, and listening to your body are paramount for achieving optimal results and ensuring long-term fitness success.