Rear Lateral Raises: Execution, Benefits, Mistakes, and Variations

How to do Rear Lateral Raises with Dumbbells?

The dumbbell rear lateral raise is a highly effective isolation exercise primarily targeting the posterior deltoid, crucial for balanced shoulder development, posture, and overall shoulder health.

Understanding the Rear Deltoid

The deltoid muscle, which forms the rounded contour of the shoulder, is comprised of three distinct heads: the anterior (front), medial (side), and posterior (rear). While the anterior and medial heads often receive significant attention through pressing and lateral raising movements, the posterior deltoid is frequently underdeveloped. Its primary function is shoulder extension and external rotation, playing a vital role in pulling movements and stabilizing the shoulder joint. A strong and well-developed posterior deltoid contributes not only to aesthetic balance but also to preventing shoulder impingement and improving upper body posture.

Muscles Worked

• Primary Muscle:
  • Posterior Deltoid: The main target of this exercise, responsible for the abduction and external rotation of the humerus in the transverse plane when the torso is bent forward.
• Secondary Muscles/Stabilizers:
  • Rhomboids (Major and Minor): Assist in retracting the scapulae.
  • Middle and Lower Trapezius: Aid in scapular retraction and depression.
  • Infraspinatus and Teres Minor: Part of the rotator cuff, assisting in external rotation and stabilizing the humerus.

Benefits of the Rear Lateral Raise

Incorporating the rear lateral raise into your training regimen offers several key advantages:

• Improved Shoulder Health and Stability: Strengthening the posterior deltoid helps balance the forces around the shoulder joint, reducing the risk of injuries, especially for individuals engaging in a lot of pressing movements.
• Enhanced Posture: A strong posterior deltoid, in conjunction with the rhomboids and mid-traps, helps pull the shoulders back and down, counteracting the common "rounded shoulder" posture often seen with excessive anterior deltoid and pectoral development.
• Balanced Shoulder Development: Visually, well-developed rear deltoids contribute to the appearance of broader, fuller shoulders, creating a more balanced and aesthetic physique.
• Increased Pulling Strength: While an isolation exercise, a stronger posterior deltoid can indirectly support compound pulling movements like rows and pull-ups.

Proper Execution: Step-by-Step Guide

The key to an effective rear lateral raise is precision and control, not heavy weight. Focus on feeling the contraction in the target muscle.

• Equipment: A pair of light to moderate dumbbells.
• Starting Position (Bent-Over Standing Variation):
  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • Hinge at your hips, keeping your back straight and a slight bend in your knees. Your torso should be nearly parallel to the floor, or at least at a 45-degree angle.
  • Let your arms hang directly below your shoulders, with a slight bend in your elbows. Ensure the dumbbells are not touching your body.
  • Maintain a neutral spine and engage your core.
• The Movement (Concentric Phase):
  • Keeping the slight bend in your elbows constant, slowly raise the dumbbells out to the sides in a wide arc.
  • Focus on leading with your elbows, as if you're trying to touch the ceiling with your elbows while keeping your hands lower than your elbows.
  • Continue raising until your arms are roughly parallel to the floor, forming a "T" shape with your body.
  • Crucial: Avoid shrugging your shoulders or using momentum. The movement should be controlled and initiated by the rear deltoids.
• Peak Contraction:
  • At the top of the movement, briefly squeeze your shoulder blades together, focusing on contracting your posterior deltoids. Hold for a moment.
• Lowering (Eccentric Phase):
  • Slowly and with control, lower the dumbbells back to the starting position, resisting gravity. Do not let them simply drop.
  • Maintain tension in the rear deltoids throughout the descent.
• Breathing:
  • Exhale as you raise the dumbbells (concentric phase).
  • Inhale as you lower the dumbbells (eccentric phase).

Common Mistakes to Avoid

• Using Too Much Weight: This is the most common error. Excessive weight leads to momentum, poor form, and recruitment of larger muscle groups like the traps and lower back, diminishing the focus on the rear deltoid.
• Shrugging the Shoulders: If you find your traps taking over, your shoulders are elevating during the movement. Keep your shoulders depressed and retracted slightly.
• Straightening the Arms: Locking out your elbows puts undue stress on the elbow joint and reduces the leverage for the rear deltoid, shifting tension elsewhere. Maintain a slight, consistent bend.
• Excessive Torso Movement: Swaying, rocking, or using your lower back to initiate the lift indicates you're not isolating the rear deltoids. Keep your torso stable throughout.
• Lack of Control on the Eccentric Phase: The lowering phase is just as important as the lifting phase for muscle growth and control. Resist gravity on the way down.

Variations and Modifications

• Incline Bench Rear Lateral Raise: Lie face down on an incline bench set at a 30-45 degree angle. This provides support for your chest and torso, eliminating the need to stabilize your lower back and making it easier to isolate the rear deltoids.
• Single-Arm Rear Lateral Raise: Perform the exercise one arm at a time, often using the free hand to support yourself on a bench or rack. This can improve mind-muscle connection and address muscular imbalances.
• Cable Rear Lateral Raise: Using a cable machine with a single handle attachment provides constant tension throughout the entire range of motion, which can be highly effective. Cross your arms and pull the cable across your body.
• Machine Rear Delt Fly: Many gyms have dedicated machines for rear deltoid flyes. These machines offer a guided path of motion, making it easier to maintain form and isolate the muscle, especially for beginners.

Programming Considerations

• Weight Selection: Always prioritize form over weight. Begin with very light dumbbells and gradually increase the weight only when you can maintain perfect technique.
• Repetitions and Sets: Due to the smaller size and endurance nature of the rear deltoid, this exercise typically responds well to higher repetition ranges. Aim for 3-4 sets of 10-20 repetitions.
• Placement in Workout: The rear lateral raise is an isolation exercise and is often performed later in a shoulder workout, a pulling workout (back day), or as part of an arm/accessory day, after compound movements.

When to Consult a Professional

While the rear lateral raise is generally safe when performed correctly, it's advisable to consult a qualified personal trainer, kinesiologist, or physical therapist if you:

• Experience any pain or sharp discomfort during the exercise.
• Are unsure about your form and want personalized guidance.
• Have pre-existing shoulder injuries or conditions.
• Are not seeing the desired results despite consistent effort.

Proper form is paramount for maximizing the benefits of the rear lateral raise and minimizing the risk of injury. Master the technique with light weights, and you'll build strong, healthy, and well-developed posterior deltoids.