Dumbbell Bent-Over Rear Lateral Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Bent-Over Rear Lateral Raise

Step by step instructions, muscle activation and variants for the Dumbbell Bent-Over Rear Lateral Raise.

EasyRear shoulders

About this exercise

The Dumbbell Rear Delt Raise is a bent-over isolation exercise targeting the posterior deltoid and upper back. By hinging forward at the hips and raising the dumbbells out to the sides, you directly load the rear deltoid through a full arc of motion, improving shoulder balance and posture.

How to Perform

  • Hold a dumbbell in each hand and hinge forward at the hips until your torso is nearly parallel to the floor
  • Let the dumbbells hang in front of you with a slight bend in the elbows
  • Keeping your back flat and core braced, raise both arms out to the sides in a wide arc
  • Lead with the elbows and squeeze the rear delts at the top of the movement
  • Slowly lower the dumbbells back to the starting position under control
  • Avoid swinging or using momentum throughout the set

Muscle Activation

Primary
Rear shoulders
Secondary
BicepsSide shouldersInner forearmOuter forearmTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Bent-Over Rear Lateral Raise

The Dumbbell Bent-Over Rear Lateral Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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