Intermediate
Seated Rear Lateral Raise
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Seated Rear Lateral Raise isolates rear deltoid muscles – which helps to strengthen, tone, and stabilize your shoulders and upper body. Strong deltoids help with pressing, pulling, and overhead movements.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells and sit on the edge of a flat bench. Let the dumbbells hang to your side with palms facing each other. Keep your spine straight, and lean forward until your torso is at a 45-degree angle to the floor. -
Step 2
With your elbows bent, raise your arms up and out to the sides until they are parallel to the floor. Pause in this position for a moment, then slowly return the dumbbells to the starting position.
Muscle Groups
Seated Rear Lateral Raise targets Delts, Shoulders, Upper Back as seen below.
Exercise Tips
- Squeeze your shoulder blades together at the top of the movement.
- Keep your shoulder blades pulled back and down for stability.
- Don't use momentum to gain weight. Rise and fall in a controlled motion to maintain tension in your shoulders.
Seated Lateral Raise
Intermediate
Dumbbell Lateral Raise
Beginner
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