Dumbbell Incline Rear Lateral Raise
The rear delt raise with dumbbells on an incline bench specifically activates the rear deltoids and teaches scapular control. The 'Shoulders Fix' version emphasizes clean technique, slow tempo, and slight external rotation to balance the shoulder girdle. It is suitable for a good warm-up or as a support exercise to prevent forward-turned shoulders.
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Required equipment
Why Dumbbell Incline Rear Lateral Raise?
The rear delt raise with dumbbells on an incline bench is an excellent movement that effectively focuses on strengthening the rear deltoids and improving scapular control. This movement is particularly important as the rear deltoids often remain overshadowed by other shoulder muscles, which can lead to imbalances and postural issues, such as forward-turned shoulders. The 'Shoulders Fix' version emphasizes clean technique, a slow and controlled tempo, and slight external rotation at the top of the movement. This helps activate the right muscles and balance the shoulder girdle, which is crucial for both aesthetic posture and injury prevention. This movement is excellent for beginners due to its easy scalability and low risk, but it also benefits more experienced trainers as part of a warm-up or as a support exercise. Using an incline bench provides good support for the body, allowing you to focus entirely on the work of the rear deltoids without compensating with other muscles. Regular practice of this movement helps build stronger and healthier shoulders, improves your posture, and promotes overall upper body functionality. It is a great way to start or finish your workout, ensuring that your shoulders are balanced and ready to face everyday challenges.
Benefits
Effectively strengthens the rear deltoid muscles.
Improves scapular control and stability.
Prevents and corrects forward-turned shoulders.
Promotes balance and health of the shoulder girdle.
Supports good posture and body control.
Prepares the shoulders for other upper body movements.
Muscle groups
Primary
- deltoids9
- deltoids9
Secondary
- trapezius6
- trapezius6
- upper-back5
- upper-back5
Stabilizers
- abs3
- forearm2
- forearm2
How to perform
Setup
- Adjust the bench to an angle of about 30–45 degrees and position your chest against the bench, with your feet firmly on the floor.
Execution
- Lift the dumbbells out to the sides with a wide range of motion, leading with the elbows until your hands are approximately at shoulder level or slightly below.
- Keep the scapula stable (do not shrug) and avoid swinging; focus on the work of the rear deltoids.
- Pause at the top position for 1–2 seconds, squeeze the rear deltoids, and lower the weights in a controlled manner for 2–3 seconds back to the starting position. Exhale while lifting and inhale while lowering.
Coaching cues
- •Think of moving your upper arms out to the sides rather than lifting the dumbbells up.
- •Keep a soft bend in your elbows, do not lock the elbow joint during the movement. Rotate your thumbs slightly outward (external rotation) for a cleaner shoulder line.
Common mistakes
❌ Too heavy weight
Why it's wrong: Using weights that are too heavy can easily compromise technique, turning the movement into a swing. This causes other, stronger muscles to do the work instead of the rear deltoids, failing to achieve the desired targeting.
✓ Fix: Choose a light weight that allows you to perform the movement in a controlled manner and feel the activation of the rear deltoids. Focus on the mind-muscle connection.
❌ Shrugging shoulders or rounding the upper back
Why it's wrong: If the shoulders rise towards the ears or the upper back rounds significantly, the movement may target the upper traps or thoracic spine instead of the rear deltoids. This can also cause unnecessary tension in the neck.
✓ Fix: Keep your shoulders down and back throughout the movement. Focus on scapular control and ensure the movement initiates from the shoulders, not the neck. Maintain a neutral position of the thoracic spine.
❌ Too fast tempo and swinging
Why it's wrong: A fast, jerky movement does not give the muscles enough time to work effectively. It also increases the risk of injury and reduces the effectiveness of rear deltoid activation.
✓ Fix: Perform the movement slowly and in a controlled manner, especially during the lowering phase. Focus on the contraction at the top of the movement and the stretch at the bottom. Allow gravity to have minimal effect.
Frequently asked questions
Why is training the rear deltoids important?
The rear deltoids are often underdeveloped compared to the front and side deltoids, which can lead to postural issues (forward-turned shoulders) and increase the risk of shoulder injuries. Strengthening them improves posture, balances the shoulder girdle, and supports overall upper body health.
Can this movement be done without an incline bench?
Yes, the movement can also be performed standing in a forward lean or sitting on the edge of a bench leaning forward. However, the incline bench provides the best support for the body, helping to focus on clean technique and effectively targeting the rear deltoids. Try different variations to find the one that suits you best.
How often should I do the rear delt raise on an incline bench?
You can include this movement in your workout program 2-3 times a week as part of your upper body or shoulder training. Since it is often a support exercise and performed with lighter weights, recovery is quicker. Listen to your body and ensure adequate recovery between muscle groups.
What weight should I use when starting?
Start with very light dumbbells, for example, 1-3 kg per hand. The most important thing is to learn the correct technique and feel the rear deltoids working. Once your technique is stable, you can gradually increase the weight, but always prioritize feeling and controlled movement. Quality over quantity.
Safety tips
- Always start with a light weight and focus on clean technique, not the amount of weight.
- Avoid jerky or swinging movements; perform the movement in a controlled manner throughout the repetition.
- Keep your shoulders down and back, do not shrug them towards your ears during the movement.
- Listen to your body and stop the movement if you feel pain, especially in the shoulders or neck.
- Ensure that the bench is stable and that the dumbbells are securely in your hands before starting the movement.
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