Dumbbell Rear Lateral Raise

The dumbbell rear lateral raise is a simple exercise in bodybuilding and fitness performed mainly in the shoulder joints. This exercise is not suitable for training with heavy weight. It has more of a shaping character. The aim of the movement is focused on the rear shoulder heads. Middle and lower sectors of the trapezius muscles, however, are key synergists.

Involved muscles:

Target

• Deltoid, Posterior

Synergists

• Infraspinatus
• Teres Minor
• Deltoid, Lateral
• Trapezius, Middle
• Trapezius, Lower
• Rhomboids

Stabilizers

• Triceps Brachii
• Wrist Extensors
• Erector Spinae
• Hamstrings
• Gluteus Maximus
• Adductor Magnus

Variations

1. Dumbbell rear lateral raise on an inclined bench - removes all the stabilizers from movement except for triceps and forearms
2. Dumbbell rear lateral raise with a forward bend - classical version includes all stabilizers

Method of execution

Preparation

Grasp dumbbells to each side. Bend knees and bend over through hips with back flat close to horizontal. Position elbows with slight bend and palms facing together.

Execution

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10 ° to 30 ° angle) throughout exercise. Maintain height of elbows above wrists by raising "pinkie finger" side up. Lower and repeat.

Recommendations for proper form

1.  Improper form is the unnecessary involvement of the trapezius(traps) muscles or changing body position (bending down while performing the movement).
2.  Often during lifting, at the end of the working sets people start to tilt / move your head and raise your shoulders. Thus, they shift the emphasis on the rhomboids  and  trapezius(traps) muscles. To avoid this, keep your eyes forward and focus on a single visual point throughout the series.
3.  Do not move the spine during the movement.

Relevancy

This exercise has primarily a forming character. In programs for building muscle mass this exercise should be included as second for the rear shoulders or third or forth in a full shoulder workout. Before execution of the rear lateral dumbbell raise perform military press/shoulder press or trapezius(traps) shrugs. This will Pre-Exhaust the trapezius(traps) muscles and the rear and medium shoulder heads.

Suitable for first exercise in a shoulder workout for people who want to focus on the transition between the back and shoulders. This exercise is suitable for beginners, intermediate and advanced fitness enthusiasts.
(sources:wikipedia, exrx.net,leehayward.com)