Dumbbell Lateral Raise From Back

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold the dumbbells behind your glutes with your palms facing forward or slightly inward.
3. Retract your shoulder blades slightly and maintain a proud chest to set a stable base for the shoulders.

How to do it

1. Exhale as you lift the weights out to your sides in a wide arc until they reach shoulder height.
2. Keep the dumbbells positioned slightly behind the midline of your body throughout the entire ascent.
3. Inhale as you slowly lower the weights back to the starting position behind your hips under full control.
4. Maintain a 2-1-2 tempo: two seconds up, a brief pause at the top, and two seconds down.

Form checklist

• Keep shoulders depressed (down and away from ears) to avoid excessive trapezius involvement.
• Maintain a slight, fixed bend in your elbows throughout the set.
• Avoid using momentum or swinging your torso to lift the weights.
• Ensure the movement stops when your arms are parallel to the floor to maintain tension on the deltoids.

Pro tips

• Think about 'pushing' the dumbbells toward the side walls rather than just lifting them up to better engage the lateral deltoid fibers.
• Focus on leading the movement with your elbows to ensure the deltoids are doing the majority of the work.

Make it harder

• Add a 2-second isometric hold at the peak of the movement to increase time under tension.
• Perform the exercise unilaterally while holding onto a stable post and leaning slightly away to increase the resistance curve at the bottom.

Frequently asked

What muscles does the dumbbell lateral raise from back work?

The dumbbell lateral raise from back primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lateral raise from back?

The dumbbell lateral raise from back uses dumbbell.

Is the dumbbell lateral raise from back good for beginners?

The dumbbell lateral raise from back is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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