Rear Lateral Raise
Complete guide to Rear Lateral Raise. Learn proper form, technique, and execution. Targets Shoulders — Rear Shoulder. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Rear Lateral Raise
Grab a pair of dumbbells and stand with your feet shoulder-width apart.
Hinge at the hips until your torso is roughly parallel with the floor, letting the dumbbells hang straight down with your palms facing each other.
Engage your abs and take a breath.
Raise both dumbbells out to your sides in a wide arc, squeezing your rear delts at the top and exhale. Keep a slight bend in your elbows.
Slowly lower the dumbbells back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |