The rear lateral raise isolates the posterior (rear) deltoid - the back portion of theshoulder. 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.
What Muscles Does the Rear Lateral Raise Work?
- Primary: Posterior deltoid (rear shoulder)
- Secondary: Rhomboids, middle trapezius
- Tertiary: Lateral deltoid, rotator cuff
How Do You Set Up for the Rear Lateral Raise?
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.
How Do You Perform the Rear Lateral Raise?
- Initiate the movement by raising both arms out to the sides in a controlled manner
- Lead with the elbows rather than trying to raise the hands - think about driving your elbows up and back
- Raise until your arms are approximately parallel to the ground or slightly above
- Pause briefly at the top of the movement where you feel maximum contraction in the rear delts
- Lower with control back to the starting position without letting the dumbbells bang together
- Repeat for the desired number of reps, maintaining constant tension throughout
What Are the Key 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
What Are the Most 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.
What Are the Best Rear Lateral Raise 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
How Do You Progress the Rear Lateral Raise?
- 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
How Should You Program the Rear Lateral Raise?
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.
