Dumbbell Rear Lateral Raise

Default prescription & biomechanics

Primary muscles

Rear Deltoid

Secondary muscles

Upper Back, Traps

Equipment

Dumbbell

Movement pattern

Isolation (Pull force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Hold the weights by your sides with a slight forward lean at the hips and soft elbows.
2. Raise the weights out to your sides leading with your elbows, keeping your pinkies slightly higher than your thumbs.
3. Lift until your arms reach shoulder height, pausing for a split-second to isolate the medial deltoid.
4. Lower slowly over 3 seconds, stopping just before the weights touch your hips to maintain constant tension.

Joint & safety considerations

No specific joint contraindications are flagged for Dumbbell Rear Lateral Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Cable Standing Rear Delt Row with Rope	Cable swap	Cable
Cable Standing Supinated Face Pull with Rope	Cable swap	Cable
Resistance Band Pull-Apart	Bands swap	Bands
Resistance Band Shoulder Pass-Through	Bands swap	Bands
Reverse Pec Deck Rear Delt Fly	Machine swap	Machine
Standing Cable Rear Delt Crossover	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.