Male model ex_EKWQCG

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Shoulders · Dumbbell

Dumbbell Incline Rear Lateral Raise

intermediatestrength

Dumbbell Incline Rear Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Posterior Deltoid

Secondary muscles

Upper Back · Rhomboids, Trapezius

How to do Dumbbell Incline Rear Lateral Raise

Set an incline bench to a 45-degree angle and lie chest-first against it, allowing your arms to hang down with a dumbbell in each hand, palms facing each other.
Raise both arms out to the sides until they are at shoulder height, squeezing your shoulder blades together.
Hold briefly at the top of the movement, ensuring your arms are parallel to the floor and in line with your shoulders.
Lower the dumbbells back to the starting position with control, maintaining the slight bend in your elbows. Repeat for the desired number of repetitions.

Form tips

Keep a slight bend in your elbows throughout the exercise to protect your joints.
Ensure your wrists remain straight and aligned with your forearms.
Select a weight that allows for proper form and control throughout the exercise.

Dumbbell Incline Rear Lateral Raise alternatives

Cable Seated Rear Lateral Raise

Delts · beginner

Machine Lateral Raise

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

Plate Lateral Raise

Delts · intermediate

More delts exercises

Dumbbell Rear Lateral Raise

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Dumbbell Lying Rear Lateral Raise

Delts · beginner

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Dumbbell Incline Front Raise

Delts · intermediate

Cable Leaning Lateral Raise

Delts · beginner

Band Incline Y Raise

Delts · beginner

Landmine Lateral Raise

Delts · intermediate

Dumbbell Incline Rear Lateral Raise FAQ

What muscles does Dumbbell Incline Rear Lateral Raise work?

Dumbbell Incline Rear Lateral Raise mainly works the delts in the shoulders (Posterior Deltoid). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Incline Rear Lateral Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Incline Rear Lateral Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Incline Rear Lateral Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Dumbbell Incline Rear Lateral Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Incline Rear Lateral Raise?

Other exercises for the delts include Cable Seated Rear Lateral Raise, Machine Lateral Raise, Lateral Raise Bodyweight and Plate Lateral Raise.

For developers

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_EKWQCG" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_EKWQCG",
  "name": "Dumbbell Incline Rear Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_EKWQCG/mp4-720.mp4?…",
    "poster": "https://…/ex_EKWQCG/poster.jpg?…"
  }
}