Form cues
- Lead with your elbows
- Chest stays on the pad
- Lift to shoulder height
- Control the lowering
Exercise
Dumbbell Incline Rear Lateral Raise
Shoulders, dumbbell
A chest-supported dumbbell raise that targets the rear delts by lifting the arms out to the sides on an incline bench.
Target: delts. Also works: traps, rhomboids.
Steps
- Set an incline bench to about 45 degrees and hold a dumbbell in each hand.
- Lie face down with your chest supported on the bench and let your arms hang straight below your shoulders.
- Turn your palms to face each other and keep a soft bend in your elbows.
- Raise both arms out and slightly back until they reach shoulder height.
- Squeeze your rear shoulders and upper back at the top.
- Lower the dumbbells with control back to the starting position.
Common mistakes
- Swinging the dumbbells up with momentum
- Shrugging the shoulders toward the ears
- Straightening the elbows into a wide row
- Lifting the arms far past shoulder height
Breathing
Inhale as you lower the dumbbells, and exhale as you raise them out to the sides.
In the app, search for Dumbbell Incline Rear Lateral Raise and add it to a workout.