Dumbbell Neutral Grip Alternating Rear Lateral Ra

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie prone (face down) on the bench with your chest firmly against the pad and feet planted securely on the floor.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms hanging straight down toward the floor.

How to do it

1. Exhale and raise one arm out to the side in a wide arc until it is level with your shoulder, keeping a slight bend in the elbow.
2. Pause for a split second at the peak of the movement to maximize contraction in the rear deltoid.
3. Inhale as you slowly lower the weight back to the starting position with a controlled 2-second eccentric phase.
4. Repeat the movement with the opposite arm, alternating sides until the set is complete.

Form checklist

• Keep your chest glued to the bench throughout the set to prevent swinging.
• Maintain a neutral neck by looking slightly down at the floor.
• Lead the movement with your elbows rather than pulling with your hands.
• Ensure the arm moves directly out to the side, not back toward the hips.

Pro tips

• Imagine pushing the dumbbells away toward the side walls to maximize lateral tension on the rear deltoid.
• Focus on keeping the shoulder blades depressed to minimize excessive upper trap involvement.

Make it harder

• Incorporate a 2-second isometric hold at the top of every repetition.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell neutral grip alternating rear lateral ra work?

The dumbbell neutral grip alternating rear lateral ra primarily targets the deltoids, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell neutral grip alternating rear lateral ra?

The dumbbell neutral grip alternating rear lateral ra uses dumbbell.

Is the dumbbell neutral grip alternating rear lateral ra good for beginners?

The dumbbell neutral grip alternating rear lateral ra is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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