Rear Lateral Raise Workout

The rear lateral raise isolates the posterior (rear) deltoid—the back portion of the shoulder. This movement involves shoulder abduction with the arms bent, creating a strong contraction in the rear delts. Rear lateral raises are essential for balanced shoulder development and shoulder health, counteracting excessive pressing volume.

Muscles Targeted

• Primary: Posterior deltoid (rear shoulder)
• Secondary: Rhomboids, middle trapezius
• Tertiary: Lateral deltoid, rotator cuff

Starting Position

Stand with feet shoulder-width apart, knees slightly bent, and dumbbells in both hands with a neutral grip (palms facing each other). Lean forward slightly at the hips (about 15-30 degrees) with a slight bend in your elbows. Keep your chest up and maintain a neutral spine.

Execution Steps

1. Initiate the movement by raising both arms out to the sides in a controlled manner
2. Lead with the elbows rather than trying to raise the hands—think about driving your elbows up and back
3. Raise until your arms are approximately parallel to the ground or slightly above
4. Pause briefly at the top of the movement where you feel maximum contraction in the rear delts
5. Lower with control back to the starting position without letting the dumbbells bang together
6. Repeat for the desired number of reps, maintaining constant tension throughout

Form Cues

• Lead with the elbow: Initiate the movement by driving your elbow up and back rather than thinking about lifting the hand
• Maintain the bent elbow position: Keep a consistent bend in your elbows throughout—avoid straightening or changing the arm position
• Feel the rear delt contraction: The movement should create a strong contraction in the rear shoulder, not the arms or back
• Control the weight: Avoid using momentum to swing the dumbbells—use muscle tension to raise and lower the weight
• Full range of motion: Raise the dumbbells to approximately shoulder height or slightly higher to maximize rear delt engagement

Common Mistakes

• Using too much weight: Heavy weight typically leads to momentum and poor form. Use lighter weight that allows complete control.
• Not leaning forward enough: Lack of forward lean reduces rear delt emphasis and increases trap/back dominance.
• Jerky, momentum-based movement: Avoid swinging the weights up. Smooth, controlled movements create better stimulus.
• Raising too high: Raising dumbbells higher than shoulder height shifts emphasis away from the rear delts toward the traps.
• Incorrect elbow angle: Changing elbow angle changes which muscle is emphasized. Keep a consistent bend throughout.

Variations

• Machine rear delt fly: Guided movement for learning proper form
• Cable rear delt fly: Constant tension throughout the range of motion
• Bent-over dumbbell raise: Similar movement with different positioning
• Smith machine rear delt raise: Fixed movement path for stability
• Single-arm dumbbell raise: Unilateral variation correcting imbalances

Tips for Progression

• Increase weight gradually: Add 2.5-5 pound increments when you complete all reps with good form
• Increase reps: Progress to 12-15 reps before adding weight
• Change equipment: Switch to cables or machines for different stimulus
• Slow tempo: Increase time under tension by slowing your lifting and lowering phases

Training Notes

Include rear lateral raises in your shoulder training 2-3 times per week, particularly following heavier pressing movements. They work best for 10-12 reps with moderate weight and controlled tempo. Rest 60-90 seconds between sets. Perform rear lateral raises after heavy pressing to ensure adequate energy and focus on proper rear delt development.