Target Shoulders with Single Behind Lateral Raise

Single Behind Lateral Raise

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Middle Shoulders, Rear Shoulders

Secondary Muscles

Front Shoulders, Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi