Instructions

1

Stand with feet hip-width apart, holding a dumbbell in each hand at arm's length by your sides with a neutral grip. Keep your chest up and core engaged throughout the movement.

2

Maintain a slight bend in your knees and a neutral spine. Position your feet firmly on the ground with weight distributed evenly. Keep your shoulders packed and scapulae retracted slightly.

3

Hinge at the hips while maintaining a neutral spine, lowering the dumbbells along the sides of your legs toward the floor in a controlled manner. Allow your torso to fold forward while keeping the chest up and shoulders retracted. The dumbbells should travel close to your body.

4

Drive your hips forward and extend your torso back to the starting position by engaging your lats and posterior chain. Pull the dumbbells up and slightly backward in a rowing motion, squeezing your lats at the top of the movement before returning to standing position.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESRhomboids, Trapezius, Posterior Deltoids, Biceps

EQUIPMENTDumbbell

DIFFICULTYIntermediate

Overview

When programming for Latissimus Dorsi growth, the Dumbbell Rear Lateral Raise stands out as a highly efficient Strength choice. Performing this movement with Dumbbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Improves overall Shoulders stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.

Pro Tips

To maximize the Dumbbell Rear Lateral Raise, actively squeeze the Latissimus Dorsi at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Rhomboids, Trapezius, Posterior Deltoids, Biceps to maintain control of the Dumbbell.

Beginner Tips

If you are new to the Dumbbell Rear Lateral Raise, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Rear Lateral Raise