Dumbbell Incline Rear Lateral Raise
A chest-supported dumbbell raise that targets the rear delts by lifting the arms out to the sides on an incline bench.
Secondary muscles
How to do it
- Set an incline bench to about 45 degrees and hold a dumbbell in each hand.
- Lie face down with your chest supported on the bench and let your arms hang straight below your shoulders.
- Turn your palms to face each other and keep a soft bend in your elbows.
- Raise both arms out and slightly back until they reach shoulder height.
- Squeeze your rear shoulders and upper back at the top.
- Lower the dumbbells with control back to the starting position.
Form cues
- Lead with your elbows
- Chest stays on the pad
- Lift to shoulder height
- Control the lowering
Common mistakes
- Swinging the dumbbells up with momentum
- Shrugging the shoulders toward the ears
- Straightening the elbows into a wide row
- Lifting the arms far past shoulder height
Breathing
Inhale as you lower the dumbbells, and exhale as you raise them out to the sides.
