Incline Reverse Lateral Dumbbell Raise

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Incline Reverse Lateral Dumbbell Raise

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	Target Body Part:	Back, Shoulders
	Primary Muscles:	Trapezius (Traps), Rhomboids, Posterior Deltoids (delts)
	Secondary Muscles: (Synergists/Stabilizers)	Latissimus Dorsi (Lats), Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Serratus Anterior
	Equipment Needed:	Dumbbells, Bench

Simple
Technical

Step 1

Starting Position: Holding a dumbbell in each hand, sit on a bench facing the backrest, which is angled at 45 to 60 degrees. Hold your torso against the backrest and keep your feet firmly placed on the floor. Allow your arms to hang toward the floor with your elbows slightly bent and palms facing each other. Brace your core and abdominal muscles to stabilize your spine.

Step 2

Upward Phase: Exhale. Slowly raise the dumbbells up and out to the sides until your arms are almost level with the shoulders. Squeeze your shoulder blades together as you reach the end position. In the raised position, the dumbbells should be aligned with, or slightly in front of your ears. Keep your torso firmly pressed into the backrest and do no allow the back to arch.

Step 3

Downward Phase: Inhale and slowly lower the dumbbells in back to your starting position.

Technique is very important in this lift. If the dumbbells are raised to an end position behind the head rather than in line with the ears, the emphasis shifts off the shoulders and onto the latissimus dorsi (back).

Step 1

Starting Position: Holding two dumbbells, sit on a bench facing the backrest angled at 45 to 60 degrees. Hold your torso against the backrest and keep your feet firmly placed on the floor. Allow your arms to hang towards the floor with your elbows slightly flexed and palms facing each other. Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine.

Step 2

Upward Phase: Exhale and slowly raise the dumbbells up and out to the sides, raising the upper arms, elbows and dumbbells in unison until the arms are near level with the shoulders. Squeeze your scapulae (shoulder blades) together as you reach the end position. In the raised position, the dumbbells should be aligned with, or slightly in front of your ears. Avoid arching your back during the upward phase by keeping your torso firmly pressed into the backrest.

Step 3

Downward Phase: Gently inhale and lower the dumbbells in unison back to your starting position.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.