Seated Rear Lateral Raise

Pro Tip

Try to lift the dumbbells entirely through your shoulders, not your lower back.

How To

  1. Sit on a bench while leaning moderately forward with dumbbells in your hands and palms facing one another directly under your shoulders.
  2. Keeping your arms straight, exhale and raise the dumbbells out to your sides and towards your upper back simultaneously with a shrugging motion.
  3. Continue until your arms are parallel to the ground, keeping them straight.
  4. Inhale and lower the dumbbells down while maintaining the forward lean in your torso, returning to the starting position.

Primary Muscle Groups

Side Shoulder

Outer portion of your shoulder.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Seated Lateral Raise
Dumbbell Iron Cross
Lateral Raise
Cable Seated Rear Lateral Raise
Seated Rear Lateral Raise

Alternatives

Exercises that target the same primary muscle groups with different equipment

Cable Lateral Raise
Lateral Raise Machine
Wide Grip Barbell Upright Row
Cable Upright Row
EZ Bar Upright Row
One Arm Cable Lateral Raise
One Arm Band Lateral Raise