Dumbbell Rear Lateral Raise With Head Support

Lifters wanting to build an impressive physique must take into account quality isolation exercises like this one. The dumbbell rear lateral raise with head support is an excellent addition to any back and shoulder workout with dumbbells. It activates muscle groups like the posterior deltoids, middle trapezius, teres minor, and infraspinatus.

Developing impressive shoulder definition is made easier with effective exercises that target the different deltoid heads. This exercise isolates the rear delt to ensure appropriate muscle growth and strength gain is achieved. Use this guide to learn more about how to perform this exercise, helpful tips, associated benefits, and more.

How To Do

  1. Pick two dumbbells from the weight rack.
  2. Find an incline bench for the exercise.
  3. Adjust the incline bench to a 45-degree angle.
  4. Face the bench, taking a step or two back.
  5. Position your feet shoulder-width apart.
  6. Enter a bent-over position by hinging at the hips.
  7. Keep the back straight, allowing the head to rest on the bench.
  8. Hold the dumbbells in a neutral grip with palms facing each other. This is your starting position.
  9. Inhale, engaging the core.
  10. Exhale and drive your arms out of the sides until they are parallel to the floor.
  11. Inhale as you return to the starting position.
  12. Repeat for desired reps and sets.

Tips From Expert

  • Use lighter weights to increase muscle engagement and cement proper form. As you grow stronger and more comfortable, gradually increase weight load.
  • Prioritize mind-to-muscle connection while executing the dumbbell lateral raise with head support. Aim to activate the posterior deltoid to improve muscle engagement and workout progress.

Optimal Sets and Reps

Decide your fitness goals before you begin training with exercises like the dumbbell rear lateral raise with head support. Determine the ideal sets and reps to enhance training progress.

Training Type Sets Reps
Strength Training 3–5 3–5
Hypertrophy 3–4 8–12
Endurance Training 2–3 8–15
Power Training 3–5 2–6 (Explosive)
Optimal Sets & Reps of Dumbbell Rear Lateral Raise With Head Support

How to Put in Your Workout Split

The dumbbell rear lateral raise with head support is an isolation exercise that targets the posterior deltoid. Isolation exercises are used in training to target a specific muscle group like the rear delt. These exercises are effective for addressing muscular weaknesses or imbalances and improving muscle mass and strength.

  • Upper/Lower Body Split — This workout split is categorized between upper and lower body muscle groups. Usually, upper days consist of the chest, arms, and back. Lower body days include all the leg muscles, including the hamstrings, quads, and glutes. The dumbbell rear lateral raise with head support activates upper body muscles, explaining why it would best fit these days.
  • Muscle-Focused Split — Muscle-focused splits are separated based on what muscle groups are activated. One training day could be calves, quads, hamstrings, and glutes. The next workout could be the triceps, shoulders, and chest. The dumbbell rear lateral raise with head support best suits chest, triceps, and shoulder days.

Use lighter weights when integrating this exercise into your workout programs to increase muscle engagement and get comfortable with the form. A significant weight load is placed on the shoulder joint, meaning a lighter weight load is safer to reduce strain. It also activates a smaller muscle group, resulting in a much lighter weight load to be lifted. Try pairing this movement with side delt exercises to target more heads of the deltoid and develop more pronounced shoulders.

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Primary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid

The deltoid is a muscle in the upper arm that helps make up the shoulder. It comprises three heads: the posterior, lateral, and anterior. The posterior deltoid, or rear delt, stabilizes the shoulder and produces horizontal abduction, shoulder rotation, and arm extension.

In horizontal abduction, the arm is moved away from the body horizontally. Likewise, in arm extension, the arm is drawn posterior, or behind, the body. The posterior deltoid is commonly used in everyday movements like opening doors or waving goodbye.

The rear delt is the primary muscle in the dumbbell rear lateral raise with head support. It is responsible for stabilizing the shoulder and raising the arm to perform the exercise’s movement pattern.

Secondary Muscle Groups

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Teres Minor

Small muscle at the back of your shoulder blade.

Infraspinatus

Triangular muscle covering the back of your shoulder blade.

Middle Trapezius

The trapezius is a large muscle in the back named after its resemblance to the trapezoid. It is divided into three sections: the upper, middle, and lower. The middle trapezius is directly below the upper, extending from the neck and top of the shoulders to the back.

The middle trapezius’s job is to maintain upper body alignment, support shoulder stability, arm extension, and move the shoulders back. Keeping this muscle functional and strong is critical for maintaining shoulder stability and posture when walking and sitting. It functions as a secondary muscle in this exercise, helping stabilize the shoulders and establish arm movement.

Infraspinatus

The infraspinatus is a triangular-shaped muscle in the upper arm, specifically in the back of the shoulder. It is part of the four muscles of the rotator cuff, next to the teres minor, subscapularis, and supraspinatus. This muscle stabilizes the shoulder and establishes arm rotation needed when lifting objects and opening doors.

It acts as a secondary muscle in the dumbbell rear lateral raise with head support. During the exercise’s movement pattern, the infraspinatus stabilizes the shoulder and creates arm movement.

Teres Minor

The teres minor is another one of the four rotator cuff muscles in the shoulder. It is a narrow muscle that helps stabilize the shoulder and creates outward arm rotation, called external or lateral rotation. To explain, this means when the arm moves away from the body’s midline.

Reaching out to pick up a cup off a counter or table activates the usage of the teres minor. In this exercise, the teres minor is a secondary muscle needed for shoulder stabilization and movement.

Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

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

Dumbbell Bent-Over Rear Delt Fly

Lying Dumbbell One-Arm Rear Lateral Raise

Side Lying Dumbbell Rear Delt Raise

Seated Dumbbell Rear Delt Fly

Dumbbell Bent-Over Face Pull

Alternatives

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

Cable Face Pull

Chair Inverted Row

Arm Circle

Cross-Body Shoulder Stretch

Reverse Snow Angels

Bear Crawl

Bent-over Rear Delt Fly

Rear Delt Fly Machine

Standing Cable Rear Delt Fly

Resistance Band Pull Apart

Who Should Do?

Lifters Wanting Bigger Shoulders

For lifters seeking to improve upper body muscle mass and achieve bigger shoulders, this exercise is an effective training addition. The dumbbell rear lateral raise with head support stimulates hypertrophy in the posterior deltoids, middle trapezius, and rotator cuff muscles. 

As an isolation exercise, it encourages muscle growth in the posterior deltoids, one of the harder deltoid heads to engage. Since not every shoulder exercise incorporates the rear delts, this exercise can encourage muscle growth in the posterior deltoids. This is productive for developing a well-balanced and muscular physique. 

Individuals Looking To Improve Posture

Poor posture is caused by numerous instigators like muscular imbalance or weakness. Practicing poor posture, like in work or school place environments, can also contribute to this. Consistently engaging in poor posture can produce negative effects on physical fitness if not appropriately addressed. 

The dumbbell rear lateral raise with head support can negate poor posture by strengthening posture-related muscles. Developing muscles like the posterior deltoids and middle trapezius can correct rounded shoulders and forward head posture while improving sitting posture. Pair this exercise with rear delt bodyweight exercises to better develop the other deltoid head and improve posture. 

Bodybuilders

Bodybuilders are widely known for their impressive and muscular physiques, which showcase their hard work and dedication. Every bodybuilder dedicates extensive hours in and out of the gym to building and maintaining muscle mass. 

These lifters utilize masterful exercise programs dedicated to stimulating hypertrophy and engaging all muscle groups to encourage balanced development. This includes exercises that emphasize deltoid hypertrophy. The dumbbell rear lateral raise with head support is an example that is effective for producing muscle growth in the posterior deltoid. 

Who Should Not Do?

Anyone With Chronic Shoulder Injuries

No one with chronic shoulder injuries should perform the dumbbell rear lateral raise with head support. These individuals often have limited range of motion and may suffer from injury-associated pain. 

Exercising using this joint can aggravate the injury and increase inflammation and pain. Whether it is a shoulder strain or rotator cuff injury, we do not advise proceeding with shoulder-based exercises like this one. Consult your doctor to assess whether it is safe to exercise with your injury. 

Anyone With A Wrist Injury

Like with shoulder injuries, the dumbbell rear lateral raise with head support is not advised with an existing wrist injury. Comfort levels can be altered in various movement patterns since the range of motion is often limited with injuries. Additional weight-bearing loads like dumbbells can place pressure on the wound, causing discomfort and strain to the injury. 

Older Populations With Mobility Issues

The dumbbell rear lateral raise with head support is not recommended for older populations with mobility restrictions. Entering the bent-over position and then placing the head on the bench can be problematic for these populations. It can test the lifter’s balance, coordination, and range of motion, potentially creating discomfort and instability. 

An excellent alternative to this exercise is the seated rear delt row. It significantly reduces injury risk as a safer alternative that targets the posterior deltoids. 

Benefits Of The Exercise

Increases Muscle Gains 

The dumbbell rear lateral raise with head support actively engages the posterior deltoid and secondary muscles like the middle traps. Although it is an isolation exercise, it is just as effective as a compound movement for boosting muscle size. 

Many benefits are associated with muscle mass, such as injury prevention, functional performance, and bone and joint support. For bodybuilders and powerlifters, increasing muscle size is a sought-after benefit for enhancing exercise performance and achieving physique goals. 

Improves Posture 

Strengthening posture-related muscles like the posterior deltoids and middle trapezius can positively impact posture. The dumbbell rear lateral raise with head support can strengthen these muscles so that they can provide better postural support. 

The middle traps provide spinal column alignment support to deter poor posture like hunching or slouching. The posterior deltoids stabilize the shoulder joint, preventing them from rounding forward by drawing them back. This is also productive for deterring forward head posture. 

Many negative correlations are connected to poor posture, like neck and shoulder pain, decreased mobility, and reduced muscle strength. Exercises like the dumbbell rear lateral raise with head support can improve posture by strengthening posture-related muscles. 

Enhances Stability 

Stability translates to the joint’s ability to maintain alignment and prevent unwanted or unnatural movement. When a joint goes outside its typical range of motion, the risk of injury is more prominent. 

Training with exercises like the dumbbell rear lateral raise with head support can strengthen muscles surrounding the shoulder joint. This is beneficial for improving stability and decreasing joint instability. 

Frequently Asked Questions

Are dumbbell rear lateral raises with head support good?

The dumbbell rear lateral raise with head support provides more stability for the lifter to maintain the bent-over position. It should be noted that this may still be uncomfortable for some lifters, especially if the bench used isn’t cushioned.

What muscles do dumbbell rear lateral raises with head support work?

As an isolation exercise, the primary muscle engaged is the posterior deltoid of the shoulder. Other secondary muscles are integrated to aid stability and promote movement, such as the teres minor and infraspinatus.

Who should do the dumbbell rear lateral raise with head support?

Any lifters looking for a little more balance support to maintain the bent-over position can benefit from this exercise. It is also effective for targeting the posterior deltoids to stimulate hypertrophy and strength improvements.

How often can I do the dumbbell rear lateral raise with head support?

This exercise can be executed 2-3 times a week with rest integrated in between workout sessions. Muscle groups are recommended to be trained 2-3 times a week to encourage continuous progress in strength and muscle growth.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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