Dumbbell Incline Lateral Rear Raise

Dumbbell Incline Rear Lateral Raise

- An adjustable bench

Positioning

1. Set Up the Bench: Adjust the bench to a low incline (about 30 to 45 degrees).
2. Lie Down: Position yourself on the bench. Face down so that your chest is resting on the bench, your head is off the edge, and your legs are straight back behind you.
3. Grasp the Dumbbells: Hold a dumbbell in each hand with your palms facing each other (neutral grip). Let your arms hang straight down toward the floor.

Movement Instructions

1. Engage Your Core: Before you start, engage your core for stability. Keep your body straight from your head to your toes.
2. Raise the Dumbbells: Slowly lift the dumbbells out to the side, keeping a slight bend in your elbows. Focus on lifting from your shoulders rather than your arms.
3. Pause at the Top: Raise the dumbbells until your arms are roughly parallel to the floor or slightly above. Hold the position for a brief moment.
4. Lower with Control: Slowly lower the dumbbells back to the starting position while maintaining control. Avoid letting them drop quickly.
5. Repeat: Perform the desired number of repetitions, usually 8-12 for beginners, ensuring good form throughout.

Tips

- Keep your neck relaxed and avoid straining it by looking forward or upwards; keep your gaze down towards the floor.
- Ensure your movements are controlled to maximize muscle engagement and minimize the risk of injury.
- Start with a lighter weight to master the form before progressing to heavier dumbbells.