Back Dumbbell Raise Into Lateral Raise
This shoulder exercise mainly works your front shoulders, middle shoulders and traps, with help from your rear shoulders, upper chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Back Dumbbell Raise Into Lateral Raise
Begin in a standing position, feet hip width apart, holding a dumbbell in each hand. The dumbbells should be positioned diagonally in front of you, with palms facing inwards. From this stance, initiate the movement by raising one arm backwards, maintaining a slight bend at the elbow, targeting the rear deltoid. After lowering the first arm, repeat the motion with the other arm. Once both arms have completed the back raise, smoothly transition into the lateral raise by lifting both dumbbells out to your sides until they reach shoulder height or slightly above. This movement targets the mid deltoids. Once completed, lower the dumbbells back to the starting position and repeat the series.
Common mistakes
Ensure a controlled motion and avoid using momentum to swing the dumbbells, as this will not only reduce the effectiveness of the exercise but can also lead to potential injuries. When executing the lateral raise, it's important to keep the shoulder blades down and back, avoiding a shrugging motion. Always maintain a slight bend in the elbow throughout the exercises to avoid strain.
Breathing
Inhale as you start the back raise, exhale as you lift the dumbbell. Inhale again when transitioning to the lateral raise and exhale as you lift the dumbbells out to the sides. Combining the back raise with the lateral raise offers a comprehensive workout for the shoulders, targeting both the rear and mid deltoids. This exercise also helps in improving shoulder mobility and overall upper body strength.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders, Traps, Rhomboids
Secondary Muscles
Rear Shoulders, Upper Chest, Serratus Anterior, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Core, Teres Major
