Seated Rear Lateral Dumbbell Raise
| English Name | Seated Rear Lateral Dumbbell Raise |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Pull Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc), Isotonic |
| Primary Muscle (EN) | Posterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Endurance Isolated Strength training |
| Required equipment | Bench Dumbbell |
💠 Exercise guide
✅ The seated rear lateral dumbbell raise is an isolation exercise that strengthens the posterior deltoids and rear shoulder muscles. It’s performed in a seated, hip-hinged position and helps bring the shoulders from a rounded, forward posture to a more neutral and stable alignment.
✅ This movement is commonly used in bodybuilding programs to increase rear shoulder mass and definition, improve posture, and balance the dominance of front-pressing movements with posterior pulling work.
✅ It’s often placed at the end of a shoulder or back/shoulder workout as a finishing exercise to fully fatigue and “burn out” the rear deltoid fibers.
💠 Execution Guide
Setup
✅ Sit on the edge of a flat bench with your feet slightly wider than hip-width apart to create a stable base of support.
✅ Hinge forward from the hips until your torso is nearly parallel to the floor or at about a 60–80° angle, keeping your back flat and spine neutral (neither rounded nor excessively arched).
✅ Hold a dumbbell in each hand, letting them hang beside or slightly in front of your shins; keep a soft bend in your elbows (about 10–20°) and maintain this angle throughout the movement.
✅ Lock your shoulders down and slightly back to prevent shrugging toward your ears; keep your chest slightly open.
✅ Keep your neck in line with your spine; gaze at a spot on the floor a few inches in front of you to avoid neck flexion or extension.
✅ Engage your core—imagine gently pulling your belly button inward to stabilize your spine against the weight and forward lean.
✅ Take a deep, calm breath and ensure your body is stable and still before beginning each repetition.
Execution
✅ With a slight bend in your elbows, raise the dumbbells outward and slightly backward in an arcing motion; focus on pulling through your rear delts and upper arms toward the ceiling rather than just “lifting the dumbbells.”
✅ As you lift, bring your arms up until they’re roughly in line with or slightly above shoulder level, without lifting your chest or straightening your back.
✅ At the top of the movement, hold the contraction for 1 second and focus on squeezing your rear delts and the muscles between your shoulder blades.
✅ Then, under full control and keeping tension on the muscles, slowly lower the dumbbells back along the same arc to the starting position (eccentric phase should be slower than the lift—about 1–2 seconds up, 2–3 seconds down).
✅ Avoid swinging your torso, using momentum, or straightening your back to involve larger muscles like the glutes and hamstrings.
✅ After completing your reps, gently place the dumbbells on the floor or the sides of the bench before returning your torso to an upright position to relieve pressure from your lower back.
Coaching Cues
✔️ Imagine driving the backs of your arms into an invisible wall behind you; this mental cue helps initiate the movement from the shoulder joint and rear delts, not from the hands or forearms.
✔️ Keep your shoulders away from your ears throughout the movement; if you notice your shoulders lifting in the mirror, the dumbbells are too heavy or you’re overusing your upper traps instead of your rear delts.
✔️ Don’t lock your elbows; maintaining a slight, consistent bend prevents unnecessary stress on the elbow joint and keeps tension on the target muscles.
✔️ Perform the movement in the scapular plane (about 30° forward from the perfectly lateral line), meaning the dumbbells move slightly forward to create space in the shoulder joint and reduce the risk of impingement.
✔️ If you feel strain in your lower back, reduce your torso lean slightly, step one foot forward, or lightly rest your chest on your thighs for support—but never round your back.
✔️ If there’s a strength imbalance between your shoulders, start with the weaker side using a single dumbbell, and match the reps and range of motion on the stronger side.
Benefits of the exercise
1️⃣ Specifically strengthens the rear deltoids, increasing size and definition of the posterior shoulder, which is often undertrained compared to the front and lateral delts.
2️⃣ Improves posture by helping pull the shoulders back and counteracting forward rounding caused by desk work, phone use, and excessive pressing movements.
3️⃣ Enhances shoulder girdle stability by strengthening the small muscles around the scapula and rotator cuff, essential for heavy pressing and overhead movements.
4️⃣ Reduces the risk of shoulder impingement syndrome by emphasizing the posterior shoulder muscles and restoring balance between anterior and posterior muscle groups.
5️⃣ Improves neuromuscular control in the end range of horizontal abduction, which is important for sports like swimming, volleyball, tennis, and throwing disciplines.
6️⃣ Since the exercise is performed seated, it requires less full-body balance, allowing greater mind–muscle connection and sensory focus on the rear delts.
7️⃣ Allows the use of relatively light weights with moderate-to-high reps, ideal for hypertrophy of slow-twitch fibers while minimizing joint stress.
8️⃣ Suitable for individuals with balance issues or difficulty standing for long periods, offering a safer alternative to the standing bent-over raise.
9️⃣ Can be used as a corrective or activation exercise at the start of shoulder or back workouts to engage the rear delts and scapular muscles before heavier lifts.
🔟 Fits easily into any program type (strength, hypertrophy, or fat loss); simply adjust sets, reps, and tempo based on your goal.
Common Mistakes
❌ Straightening the back during the lift and turning the movement into a form of “rowing”; this shifts the focus away from the rear delts and places excess stress on the back muscles.
❌ Lifting the shoulders toward the ears (shrugging) instead of moving the arms outward; this overactivates the upper traps and changes the target of the exercise.
❌ Using weights that are too heavy and swinging the body to create momentum; this increases the risk of shoulder and lower-back injury while reducing activation of the target muscle.
❌ Rounding the back and letting the chest collapse downward; this increases pressure on the lumbar discs and decreases training effectiveness.
❌ Shortening the range of motion and stopping halfway, especially at the bottom phase; this prevents proper muscle stretch and reduces growth stimulus.
❌ Over-rotating the hands into full pronation (palms facing backward/down) in people with limited shoulder mobility, which may cause discomfort in the glenohumeral joint.
Breathing Pattern
🌬️ In the starting position (with the dumbbells hanging), take a deep, controlled inhale through your nose and brace your core.
🌬️ As you lift the dumbbells to the top of the movement, slowly exhale through your mouth, completing the breath at the end of the range.
🌬️ During the controlled lowering phase, inhale calmly again.
🌬️ For heavier sets, you may use a brief breath hold (light Valsalva maneuver) at the beginning of the lift and exhale after passing the hardest part of the range (midpoint)—as long as you don’t have high blood pressure or medical restrictions.
ROM Guidelines
📏 Recommended range: from the dumbbells hanging below the shoulders (under controlled stretch) up to arms reaching about shoulder level or slightly above—without excessive torso rotation or shoulder shrugging.
📏 Minimum acceptable range: if you have limited shoulder mobility, raise the arms to about 70–80% of the full range; you should still feel a gentle stretch in the rear delts at the bottom.
📏 Unsafe or improper range: lifting the arms too high with excessive internal shoulder rotation or bringing the dumbbells too far behind the body, as this can increase stress on the shoulder joint and rotator cuff.
Precautions & Contraindications
⚠️ Individuals with acute shoulder pain, rotator cuff tears, or a history of shoulder surgery should consult a physician or physical therapist before performing this exercise, and start with smaller ranges of motion and lighter weights.
⚠️ If you feel unusual pain or burning in the front of your shoulder (not just muscular fatigue in the rear delts), reduce the weight or limit the range of motion, and correct your shoulder rotation.
⚠️ Individuals with lower back issues or herniated discs should avoid excessive forward bending and must keep the core engaged; in more severe cases, chest-supported or prone bench variations are safer alternatives.
⚠️ Explosive or high-speed movements are not recommended for this exercise; control and stability take priority over speed.
Variations & Alternatives
🔄 Beginner Version:
Seated bent-over dumbbell raise with the chest lightly supported on the thighs to reduce lower back strain.
Use lighter weights and higher reps (15–20) to learn proper movement mechanics.
🔄 Advanced Version:
Slow down the eccentric phase (3–4 seconds lowering) or add a 2-second pause at the top.
Perform drop sets or rest-pause sets to fully fatigue the rear delts at the end of your workout.
🔄 Limited Equipment Version:
Perform the seated bent-over raise using resistance bands anchored under your feet.
Try a single-arm (unilateral) version to correct strength imbalances.
🔄 Alternatives for Pain or Limitations:
Reverse Pec Deck Machine — ideal for those who have difficulty maintaining the bent-over position.
Cable Rear Delt Fly — can be performed standing or in a slight bent-over stance for continuous tension and better control of the resistance path.
Advanced Biomechanics
🧠 The main direction of resistance in this exercise is vertical (due to the dumbbells), so the greatest torque on the shoulder joint occurs when the arms are roughly parallel to the floor at shoulder height.
🧠 Keeping the arms in the scapular plane (slightly angled forward) helps maintain space between the rotator cuff tendons and the acromion, reducing the risk of impingement.
🧠 Maintaining a slight bend in the elbows shortens the lever arm slightly, creating a balanced load between the rear deltoids and elbow joint stress.
🧠 Controlling the eccentric phase (lowering the dumbbells) not only promotes hypertrophy but also builds eccentric strength and shoulder joint stability for faster athletic movements.
Programming Tips
📝 For rear deltoid hypertrophy and definition: 3–4 sets of 12–20 reps, 45–75 seconds rest, tempo 1–0–2 or 1–1–3 (up–pause–down).
📝 For relative strength and improved control: 3 sets of 8–12 reps with slightly heavier weight and 60–90 seconds rest, maintaining full control throughout the movement.
📝 Best placement in a workout is usually after compound shoulder/back exercises (like shoulder press, row, or pull-up) to avoid excessive stabilizer fatigue before heavy lifts.
📝 You can superset this movement with a chest or front-shoulder exercise (such as bench press or lateral raise) to maintain front–rear shoulder balance within the same session.
📝 For individuals with rounded shoulders, adding this exercise 2–3 times per week at moderate volume with excellent form—combined with chest stretching—can have a significant corrective effect.
💠 Muscle Involvement
✅ The seated bent-over dumbbell raise (rear delts) primarily targets the posterior deltoids, but proper execution also engages a group of supporting muscles including the rear shoulder, scapular retractors, spinal stabilizers, and core muscles for assistance and stability.
Main muscles
Synergistic muscles
Stabilizers
Posterior deltoid muscle
Posterior Deltoid Muscle
🔹 The posterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm backward, external rotation, and assisting in horizontal shoulder movements. Unlike the anterior and middle deltoids, it is less engaged in daily activities but is essential for shoulder muscle balance, strengthening the back, and preventing shoulder injuries.
🔹 The posterior deltoid is directly involved in pulling exercises and weightlifting movements. Weakness in this muscle can lead to shoulder drooping, reduced endurance of the upper back, and an increased risk of injury to the glenohumeral (shoulder) joint.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Khalfi | Deltoid Poshti
✅ Latin Name: Posterior Deltoid
✅ Common Names: Posterior part of the deltoid muscle | Posterior head of the shoulder
✅ Location:
🟡 Located on the posterior (back) side of the shoulder, behind the shoulder joint.
🟡 A superficial muscle that, along with the anterior and middle parts, completes the deltoid muscle.
🟡 Primarily responsible for moving the arm backward (extension), external rotation, and assisting in horizontal shoulder movements.
✅ 🔹 Origin
✔ Spine of the scapula (Spine of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the posterior deltoid:
✔ Arm extension – moving the arm backward (such as pulling a rope or cable)
✔ External rotation of the arm – rotating the hand outward away from the body
✔ Horizontal adduction – assisting arm movement backward on a horizontal plane (such as reverse fly)
✔ Stabilizing the shoulder joint during pulling and resistance exercises
📌 Movements that activate the posterior deltoid:
✔ Pulling exercises such as rowing, pull-ups, and face pulls
✔ Resistance training like reverse fly, bent-over lateral raise, and rear cable pulls
✔ Sports movements such as javelin throwing and butterfly swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Composed mostly of fast-twitch fibers for powerful and quick pulling movements
✔ Plays a crucial role in stabilizing pulling actions and enhancing upper back endurance
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in pulling and resistance exercises such as pull-ups, rowing, and reverse fly
✔ Plays an important role in wrestling, gymnastics, weightlifting, and swimming
✔ Weakness in this muscle can cause shoulder drooping and limit pulling movements
✅ 🧗🏻♂️ Strength and Endurance
✔ One of the most important muscles for maintaining shoulder balance and preventing injuries from asymmetrical training
✔ Strengthening it improves upper back stability and enhances motor control during strength exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), responsible for controlling the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A vital muscle for maintaining shoulder muscle balance and preventing rounded shoulders
✔ Plays an important role in pulling, resistance, and sports activities like wrestling and swimming
✔ Weakness can lead to muscular imbalance and increased strain on the front shoulder muscles
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong synergy with the middle deltoid, back muscles, rotator cuff muscles, and lower trapezius
✔ Weakness in this muscle can reduce shoulder joint performance and limit range of motion
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the posterior deltoid increases the risk of injury during pressing and pulling exercises.
✔ Excessive strain during heavy weight training may cause tendon strains and inflammation in the rear shoulder region.
✅ 🏋🏻♂️ Strength Training Exercises for the Posterior Deltoid
1️⃣ Reverse Fly with Dumbbells – one of the best exercises to strengthen the posterior deltoid
2️⃣ Bent-over Lateral Raise with Dumbbells – effective for increasing muscle size
3️⃣ Face Pull – a specialized exercise to enhance upper back stability
4️⃣ Single Arm Row with Dumbbells – combines strengthening of the posterior deltoid and back muscles
5️⃣ Reverse Cable Fly – provides continuous tension on this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and overhead to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce tension and enhance blood circulation
✅ Fun Fact
✔ The posterior deltoid is often undertrained in workout programs but is essential for shoulder stability and endurance.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing the posterior deltoid can disrupt shoulder muscle balance and increase the risk of shoulder injuries.
🔴 Name and Location: A superficial muscle located at the back of the shoulder joint, responsible for pulling and rotational movements of the arm.
🟠 Anatomy: Originates from the spine of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Moving the arm backward (extension)
✔ External rotation of the arm
✔ Assisting pulling movements in resistance training
🟢 Physiology: Predominantly composed of fast-twitch fibers for powerful and rapid pulling movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a key role in resistance sports, weightlifting, and gymnastics.
🟤 Exercises: Reverse fly, bent-over lateral raise, face pull, rowing.
⚫ Fun Fact: One of the most important muscles for maintaining shoulder balance and preventing rounded shoulders.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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