Dumbbell Incline Rear Lateral Raise

deltsshouldersdumbbell

Matutunan kung paano gawin ang Dumbbell Incline Rear Lateral Raise nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Traps, Rhomboids.

Dumbbell Incline Rear Lateral Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Incline Rear Lateral Raise

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Incline Rear Lateral Raise nang may tamang form:

  1. 1I-set up ang incline bench sa 45-degree na anggulo.
  2. 2Umupo sa bench nang ang dibdib ay nakadikit sa backrest at hawakan ang isang dumbbell sa bawat kamay.
  3. 3Iunat ang mga braso nang tuwid pababa, mga palad nakaharap sa isa't isa.
  4. 4Nang may bahagyang bend sa mga siko, itaas ang mga braso sa magkabilang panig hanggang parallel sila sa sahig.
  5. 5Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang mga braso pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Dumbbell Incline Rear Lateral Raise

Primary

delts

Secondary

trapsrhomboids

Exercise Details

Equipment
dumbbell
Body Part
shoulders
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Incline Rear Lateral Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Incline Rear Lateral Raise?

Ang Dumbbell Incline Rear Lateral Raise ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Traps, Rhomboids. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Dumbbell Incline Rear Lateral Raise?

Ang Dumbbell Incline Rear Lateral Raise ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Incline Rear Lateral Raise nang may tamang form?

Simulan sa pamamagitan ng I-set up ang incline bench sa 45-degree na anggulo. Umupo sa bench nang ang dibdib ay nakadikit sa backrest at hawakan ang isang dumbbell sa bawat kamay. Iunat ang mga braso nang tuwid pababa, mga palad nakaharap sa isa't isa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Incline Rear Lateral Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Dumbbell Incline Rear Lateral Raise?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Incline Rear Lateral Raise best for?

The Dumbbell Incline Rear Lateral Raise fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

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