Shoulders exercise · dumbbell
Dumbbell Incline Rear Lateral Raise
The dumbbell incline rear lateral raise is a dumbbell exercise that targets the shoulders (deltoids), with the traps and rhomboids assisting.
How to do the dumbbell incline rear lateral raise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
- Extend your arms straight down with your palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The traps and rhomboids work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
