Rear Lateral Raise

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Rear Lateral Raise

Exercise Description

Main Target Muscles

Deltoids 

Secondary Target Muscles

Upper back

Workout Type

Strength

Gym Gear

Dumbbells

Fitness Level

Intermediate/ advanced 

Compound/Isolated 

Isolation

Power Move 

Pull

Rear Lateral Raise Overview

Rear lateral raise also known as bent-over lateral raise is an isolated exercise that targets the often forgotten, rear shoulder muscles alongside building as well as strengthening the muscles in your arms.  

It's a great way to build more muscles and increase muscle size in your arms and shoulders. It fixes your posture (need of the day) and increases functional strength. 

How to Do it

  1. Stand with your feet at hip-distance while bending your knees a little.
  2. Holding a dumbbell in each hand, stretch forward your spine, engage your core and bend forward at your hips.
  3. Position your body so that your torso is parallel to the ground.
  4. Your arms will be hanging down with a dumbbell in each.
  5. Activate your shoulder blades while raising the weights to your sides.
  6. Stop when your elbows reach shoulder height. 
  7. Slowly and steadily, lower the dumbbells back to the starting position.

Tips on Rear Lateral Raise 

  1. Keep a slight bend in your arms throughout the movement.
  2. Use weights that let you perform the exercise with proper form and posture.
  3. Focus on doing more reps for rear deltoids than lifting heavy weights.
  4. Bend your knees: it helps maintain good posture and prevents hyperextension and injury.

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