Rear Lateral Raise

The rear lateral raise is an isolated exercise for your rear shoulder muscles.


How to perform the rear lateral raise

  1. Holding dumbbells, stand with knees slightly bent and your back at about a 20 - 30 degree angle from the floor. Your back should be straight, and your arms hanging down, elbows slightly bent.
  2. Keeping your arms locked, slowly raise the dumbbells out to the sides until elbows are level with your shoulders.
  3. Slowly return to the starting position.
  4. Repeat steps 2 & 3 until you've repeated the desired number of reps
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles
  • Deltoid, Posterior (Rear Delts)
Secondary Muscles

  • Infraspinatus (Rotary Cuff)
  • Teres Minor (Rotary Cuff)
  • Deltoid, Lateral (Side Delts)
  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Rhomboid (Back - Middle)

Stabilizer Muscles
  • Triceps Brachii (Triceps)
  • Wrist Extensors (Forearm)
  • Erector Spinae (Lower Back)
  • Hamstrings (Rear Thigh)
  • Gluteus Maximus (Butt)
  • Adductor Magnus (Inner Thigh)