The rear delt lateral raise is an exercise that targets the posterior deltoid, rhomboid and middle trapezius muscles in your shoulders and back. The rear deltoids can often become underdeveloped in exercise routines where the main exercise for the shoulders is a military press with no other lift included to train the rear deltoids. The medial and frontal deltoids also get worked during some chest exercises which increases the need to train the rear deltoid to maintain shoulder balance.
How to Perform
The rear delt lateral raise is a technical lift that requires strict attention to how the movement is performed so that the right muscles are being activated. Assume a standing position and grab a pair of dumbbells so that you form a 90-degree angle at each elbow. Your palms should be facing each other with your upper arms perpendicular to the floor. Your feet should be shoulder-width apart with your knees bent about 2 to 3 inches. Bend forward at your waist 45 degrees keeping your back flat. Again, make sure your upper arms are perpendicular to the floor. Raise your elbows upward by rotating them away from your body. This will require your rear deltoid and back muscles to activate. Make sure to squeeze your shoulder blades together as your elbows move upward as well. Continue rotating your elbows upward until a line can be formed from elbow-to-elbow across your arms and back. Hold this position for one to two seconds and then rotate your arms back to the initial position. Repeat as needed.
Rear Deltoid
Your shoulder muscle, or deltoid, is split into three sections and the posterior deltoid portion is located on the back part of your shoulder. More specifically, it runs from your shoulder blade to your humerus bone in your upper arm. One of the primary movements the rear deltoid is responsible for is transverse or rotational abduction. This simply means moving the shoulder away from the body. That is the primary movement of the rear delt raise which explains why the muscle gets worked.
Benefits
The posterior deltoid is important for proper posture around the shoulder joint. An underdeveloped posterior deltoid is associated with rounded shoulders, according to the National Academy of Sports Medicine. Rounded shoulders increase the risk for neck and shoulder pain -- strengthening your posterior deltoid with the rear delt raise can alleviate this condition and restore balance to your shoulder muscles. Training of the posterior deltoid can also decrease your risk of injury in throwing sports, according to "The Athlete's Shoulder" by Kevin Wilk -- because it can help stabilize and control scapular movement during throwing motions.
Considerations
The movement required for rear deltoid raises needs to be deliberate without the use of momentum. Utilizing dumbbells that are too heavy will cause you to lift your back upward during the lift to help create upward momentum. The key is to maintain the 45-degree angle in the back throughout the whole lift to avoid this kind of momentum. Also, do not arch your back upward or downward because this will increase the pressure in your middle or lower spinal areas, respectively, which can lead to spinal injury.
References
- ExRx.net: Deltoid (Posterior)
- American Council on Exericse: Incline Reverse Lateral Dumbbell Raise
- ExRx.net: Dumbbell Rear Lateral Raise
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; April 2007
- The Athlete's Shoulder"; Kevin Wilk, Michael Reinold, and James Andrews; 2009
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