REAR DUMBBELL LATERAL RAISE

Muscles Trained :
Posterior Deltoid, Middle Deltoid, Anterior Deltoid, Trapezius, Rhomboids, Teres Minor, and Infraspinatus

Joint Actions :
Shoulder Horizontal Abduction

Instructions :

1. Stand in shoulder width stance with knees slightly flexed (bent).
2. Bend forward at the hips until back is parallel with the floor (keep back straight).
3. Grasp dumbbells in pronated (overhand) grip with palms in neutral (facing each other) position.
4. Flex (bend) elbows slightly and maintain this same angle at the elbows throughout the movement.
5. To begin the movement, raise dumbbells simultaneously out to the side, maintaining slight bend in the elbows.
6. During the upward movement phase the elbows and upper arms should rise ahead and slightly higher than the forearms and wrists.
7. Exhale throughout the upward movement phase.
8. Continue raising the dumbbells until the upper arms are approximately parallel with the floor.
9. In mid-position the pinky finger should be higher than the thumb as if pouring water out of a pitcher with pinky at level of elbow and arm parallel to the floor.
10. Lower the dumbbells slowly, maintaining the slight bend in the elbows until the dumbbells are touching each other.
11. Inhale throughout the downward movement phase.
12. Repeat movement for desired number of repetitions.

Variations :

1. Perform exercise sitting on a bench with back parallel to the floor by placing the chest on the thighs.

Common Mistakes :

1. Allowing flexion (bending forward) of the back throughout the movement.
2. Changing the angle of the elbow joints by flexing (bending) the elbows during the upper movement phase.
3. Lowering the dumbbells too quickly.

- Back to Index of Lifts -