Single Behind Lateral Raise
This shoulder exercise mainly works your middle shoulders and rear shoulders, with help from your front shoulders, traps and serratus anterior. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Behind Lateral Raise
Stand holding a dumbbell behind your torso. Use a chair for balance. Lift the dumbbell laterally, keeping it behind you. Return and repeat.
Common mistakes
Avoid torso swinging and ensure controlled lifts.
Breathing
Exhale when raising; inhale when lowering.
Muscles worked
Primary Muscles
Middle Shoulders, Rear Shoulders
Secondary Muscles
Front Shoulders, Traps, Serratus Anterior
Tertiary Muscles
Latissimus Dorsi
