What muscles does the Dumbbell Rear Lateral Raise (Support Head) work?

This exercise primarily targets the rear deltoids in your shoulders, helping to build size and strength in that area. It also engages the upper back muscles, including the rhomboids and trapezius, for improved posture and scapular stability.

What equipment do I need for the Dumbbell Rear Lateral Raise (Support Head)?

You will need a pair of dumbbells and an incline bench to perform this variation correctly. If you don’t have an incline bench, you can use a flat bench and adjust your posture, or perform the movement bent over without support, though stability will be reduced.

Is the Dumbbell Rear Lateral Raise (Support Head) suitable for beginners?

Yes, beginners can safely perform this exercise if they use light weights and focus on proper form. Supporting your head on the bench helps reduce lower back strain, making it easier for those new to weight training to maintain good posture.

What are common mistakes to avoid with the Dumbbell Rear Lateral Raise (Support Head)?

A common mistake is swinging the arms or using momentum instead of controlled muscle contraction. Another is shrugging the shoulders instead of focusing on squeezing the shoulder blades, which can shift emphasis away from the rear delts.

How many sets and reps should I do for the Dumbbell Rear Lateral Raise (Support Head)?

For general strength and muscle growth, aim for 3 sets of 10–15 controlled repetitions. Use a weight that challenges your muscles in the last few reps without compromising form.

What safety tips should I follow when doing the Dumbbell Rear Lateral Raise (Support Head)?

Always keep a slight bend in your elbows to protect the joint, and avoid lifting weights that are too heavy to control. Maintain a neutral neck position while resting your head on the bench to prevent strain.

Are there variations of the Dumbbell Rear Lateral Raise I can try?

You can perform the rear lateral raise seated, standing bent over, or lying face down on a flat bench for a different angle. Cable machines or resistance bands can be used to provide constant tension throughout the movement.

Dumbbell Rear Lateral Raise (Support Head)

Target Muscles

Primary:

Shoulders

Secondary:

Upper Back

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Stand behind an incline bench, rest your forehead on the top for support, and hold a dumbbell in each hand with arms hanging straight down. Keeping a slight bend in your elbows, raise the dumbbells out to your sides until your arms are parallel to the floor, squeezing your shoulder blades together. Lower the weights back down slowly with control.

Step-by-Step Instructions

Set an adjustable bench to an incline position and stand behind it.
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Lean forward and rest your forehead on the top of the bench for support. Your back should be straight, and your feet should be shoulder-width apart.
Allow your arms to hang straight down in front of you, keeping a slight bend in your elbows. This is your starting position.
Exhale and lift the dumbbells out to the sides in a wide arc until your arms are parallel to the floor. Focus on squeezing your shoulder blades together at the top of the movement.
Pause briefly at the top of the movement.
Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

Explore more shoulders exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Incline Rear Lateral Raise

Shoulders

Bench • Dumbbell

Dumbbell Reverse Fly

Shoulders

Bench • Dumbbell

Barbell Rear Delt Raise

Shoulders

Barbell

Dumbbell Rear Delt Raise

Shoulders

Dumbbell

Frequently Asked Questions

What muscles does the Dumbbell Rear Lateral Raise (Support Head) work?: This exercise primarily targets the rear deltoids in your shoulders, helping to build size and strength in that area. It also engages the upper back muscles, including the rhomboids and trapezius, for improved posture and scapular stability.
What equipment do I need for the Dumbbell Rear Lateral Raise (Support Head)?: You will need a pair of dumbbells and an incline bench to perform this variation correctly. If you don’t have an incline bench, you can use a flat bench and adjust your posture, or perform the movement bent over without support, though stability will be reduced.
Is the Dumbbell Rear Lateral Raise (Support Head) suitable for beginners?: Yes, beginners can safely perform this exercise if they use light weights and focus on proper form. Supporting your head on the bench helps reduce lower back strain, making it easier for those new to weight training to maintain good posture.
What are common mistakes to avoid with the Dumbbell Rear Lateral Raise (Support Head)?: A common mistake is swinging the arms or using momentum instead of controlled muscle contraction. Another is shrugging the shoulders instead of focusing on squeezing the shoulder blades, which can shift emphasis away from the rear delts.
How many sets and reps should I do for the Dumbbell Rear Lateral Raise (Support Head)?: For general strength and muscle growth, aim for 3 sets of 10–15 controlled repetitions. Use a weight that challenges your muscles in the last few reps without compromising form.
What safety tips should I follow when doing the Dumbbell Rear Lateral Raise (Support Head)?: Always keep a slight bend in your elbows to protect the joint, and avoid lifting weights that are too heavy to control. Maintain a neutral neck position while resting your head on the bench to prevent strain.
Are there variations of the Dumbbell Rear Lateral Raise I can try?: You can perform the rear lateral raise seated, standing bent over, or lying face down on a flat bench for a different angle. Cable machines or resistance bands can be used to provide constant tension throughout the movement.