Male model ex_HTREGR

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Shoulders · Dumbbell

Dumbbell Rear Lateral Raise

intermediatestrength

Dumbbell 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 Deltoids

Secondary muscles

Upper Back · Trapezius, Rhomboids

How to do Dumbbell Rear Lateral Raise

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms hanging straight down and palms facing each other.
Hinge at the hips to lean forward, keeping your back straight and knees slightly bent. Your torso should be almost parallel to the floor.
Lift the dumbbells out to the sides in a wide arc until your arms are in line with your shoulders. Keep a slight bend in your elbows throughout the movement.
Slowly lower the dumbbells back to the starting position with control and repeat.

Form tips

Focus on using your rear deltoids and upper back muscles to lift the weights.
Avoid swinging the weights or using momentum; aim for a controlled and smooth motion.
Exhale as you lift the dumbbells and inhale as you lower them.

Dumbbell Rear Lateral Raise alternatives

Cable Seated Rear Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Machine Lateral Raise

Delts · beginner

More delts exercises

Dumbbell Incline Rear Lateral Raise

Delts · intermediate

Dumbbell Lying Rear Lateral Raise

Delts · beginner

Leaning Dumbbell Lateral Raise

Delts · intermediate

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Laying Lateral Raise

Delts · intermediate

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Side Lateral Raise Resistance Band

Delts · beginner

Cable Leaning Lateral Raise

Delts · beginner

Dumbbell Rear Lateral Raise FAQ

What muscles does Dumbbell Rear Lateral Raise work?

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

What equipment do you need for Dumbbell Rear Lateral Raise?

You need a dumbbell.

How many sets and reps of Dumbbell 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 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 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 Rear Lateral Raise?

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

For developers

Use Dumbbell Rear Lateral Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

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

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