Videos
Instructions
- Sit on a bench with a dumbbell in each hand and feet flat on the floor.
- Bend forward at the hips until your torso is nearly parallel to the floor.
- Let your arms hang below your shoulders with a slight bend in the elbows.
- Raise the dumbbells laterally until your arms are in line with your shoulders.
- Pause briefly at the top, then slowly lower the weights back down.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Avoid using momentum to lift the weights.
- Focus on contracting the rear deltoids at the top of the lift.
Breathing Tips
- Inhale as you lower the dumbbells.
- Exhale as you lift the dumbbells outward.
Medical restrictions
- Shoulder impingement
- Lower back injuries
- Rotator cuff injuries
Description
The Seated Rear Lateral Raise with Dumbbell is a highly effective isolation exercise designed to strengthen and sculpt the rear deltoids. Executed from a seated position with a forward lean, this movement allows for targeted activation of the posterior shoulder muscles, which are often underdeveloped compared to the front and side delts. By eliminating momentum and focusing on strict form, the exercise enhances muscle engagement and helps improve posture, shoulder symmetry, and upper back definition. It is particularly beneficial for individuals looking to correct muscle imbalances or improve shoulder stability for athletic performance. Commonly used in bodybuilding, fitness, and strength training programs, the Seated Rear Lateral Raise with Dumbbell is ideal for both hypertrophy and muscular endurance goals. Its straightforward setup and reliance on minimal equipment—just a pair of dumbbells—make it accessible for home and gym workouts alike. This exercise plays a crucial role in developing a well-rounded shoulder appearance while supporting overall shoulder joint health.
How do I perform a seated rear lateral raise with proper form?
To perform a seated rear lateral raise correctly, sit on a bench with dumbbells in hand, bend forward at the hips, and raise the weights out to the sides until your arms are parallel to the ground, keeping your core engaged and avoiding momentum.
What muscles do seated rear lateral raises target?
Seated rear lateral raises primarily target the rear deltoids, with secondary engagement of the rhomboids and traps, helping to improve shoulder balance and posture.
Is the seated rear lateral raise better than the standing version?
The seated rear lateral raise reduces the use of momentum, offering better isolation of the rear deltoids compared to the standing version, making it a preferred choice for focused muscle development.
Can beginners do seated rear lateral raises?
Yes, beginners can perform seated rear lateral raises using light dumbbells and focusing on proper form to safely build rear deltoid strength and control.
How many reps should I do for seated rear lateral raises?
For muscle growth, perform 10–15 reps per set with controlled motion; for endurance or rehabilitation, use lighter weights and higher reps around 15–20.