dumbbell rear lateral raise (support head): technique and muscles worked

Animated demonstration of dumbbell rear lateral raise (support head)

How to do this exercise

Step:1 Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
Step:2 Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Step:3 Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
Step:4 Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Step:5 Repeat for the desired number of repetitions.

Equipment: Dumbbells
Body part: Arms Shoulders Back
Target muscle: Posterior deltoid
Secondary muscle: Trapezius Rhomboids Lateral deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

This is a good variation for isolating the posterior deltoid while protecting the lower back. Resting your forehead on the top of an incline bench stabilizes your core, eliminating any temptation to use body momentum to lift the weights. It is the strict “big brother” of the classic standing bird. This increased stability allows for a much greater brain-muscle connection because you can focus solely on moving your elbows out and back. Although you should use lighter dumbbells than usual, the quality of muscle recruitment and isolated tension on the back of the shoulder is good.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell rear lateral raise (support head)

How to do this exercise

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