Dumbbell Rear Lateral Raise

deltsshouldersdumbbell

Matutunan kung paano gawin ang Dumbbell 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 Rear Lateral Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Rear Lateral Raise

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

  1. 1Tumayo nang magkaparehong lapad ng balikat at hawakan ang isang dumbbell sa bawat kamay, mga palad nakaharap sa katawan.
  2. 2Bahagyang i-bend ang mga tuhod at yumuko sa mga balakang, pinapanatiling tuwid ang likod at naka-engage ang core.
  3. 3Itaas ang mga braso sa magkabilang panig nang may bahagyang bend sa mga siko, hanggang parallel sila sa sahig.
  4. 4Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang mga braso pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Dumbbell 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 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.

Mga Kaugnay na Exercises

dumbbell one arm shoulder press exercise demonstration na nagpapakita ng tamang form

dumbbell one arm shoulder press

deltsdumbbell
dumbbell lying external shoulder rotation exercise demonstration na nagpapakita ng tamang form

dumbbell lying external shoulder rotation

deltsdumbbell
dumbbell upright shoulder external rotation exercise demonstration na nagpapakita ng tamang form

dumbbell upright shoulder external rotation

deltsdumbbell
dumbbell rotation reverse fly exercise demonstration na nagpapakita ng tamang form

dumbbell rotation reverse fly

deltsdumbbell
dumbbell incline t-raise exercise demonstration na nagpapakita ng tamang form

dumbbell incline t-raise

deltsdumbbell
dumbbell full can lateral raise exercise demonstration na nagpapakita ng tamang form

dumbbell full can lateral raise

deltsdumbbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Rear Lateral Raise?

Ang Dumbbell 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 Rear Lateral Raise?

Ang Dumbbell 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 Rear Lateral Raise nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkaparehong lapad ng balikat at hawakan ang isang dumbbell sa bawat kamay, mga palad nakaharap sa katawan. Bahagyang i-bend ang mga tuhod at yumuko sa mga balakang, pinapanatiling tuwid ang likod at naka-engage ang core. Itaas ang mga braso sa magkabilang panig nang may bahagyang bend sa mga siko, hanggang parallel sila sa sahig. 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 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 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 Rear Lateral Raise best for?

The Dumbbell 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.

I-track ang Dumbbell Rear Lateral Raise sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS