Exercise Breakdown: Rear Lateral Raises

Barn door wide deltoids are crucial to a balanced physique that emphasizes the V-taper. But what about those rear delts? Think of a back double biceps pose - huge but balanced rear delts help make the shot. If yours needs some work, there’s a great choice - rear lateral raises. 

What Are Rear Lateral Raises?

Often called bent over laterals, rear lateral raises is an isolation exercise that works the posterior (rear) deltoids.⁽¹⁾ 

Muscles Worked

As noted, rear lateral raises are one of the main exercises that directly work the rear deltoid. Synergists include the lateral deltoid, infraspinatus, teres minor, lower and middle trapezius, and rhomboids. Stabilizers include the triceps brachii, wrist extensors, hamstrings, quadriceps, and erector spinae. Antagonist stabilizers include the obliques and rectus abdominis.⁽¹⁾ 

Variations

Variations include performing this exercise seated. You can also do it using cables. This is a completely different exercise in the sense you’re pulling low cables across and under your body using the opposite hands. You can also use resistance bands, and there are rear delt machines in most gyms that mimic the lateral raise.^(2,3,4) 

Sample Routine

Here’s a sample shoulder routine in the style of Rich Piana that emphasizes rear delts. 

Smith Machine Front Press - 5 sets - 20, 18-20, 18, 15, 12 reps 

Rich tended to use the Smith quite a bit. You can use a bar or dumbbells if you prefer. 

Dumbbell Side Lateral Raise - 5 sets - 20, 18, 15, 12, 10 reps

On this and both rear lateral exercises, keep your pinkie higher than your thumb.

Dumbbell Rear Lateral Raise - 5 sets - 30, 25, 20, 15, 12 reps

Perform these under control. Make sure you go all the full range of motion.

Seated Dumbbell Rear Lateral Raise - 4 sets of 20 reps each set

Shrugs - 3 sets - 30, 20, 15 reps

Rich used a Smith for this exercise. You can use a regular bar if preferred, or a trap bar. 

Behind The Back Shrugs - 3 sets - 12, 10, 8 reps

This exercise was popularized by 8-time Mr. Olympia Lee Haney. It was one of Rich’s favorites. 

Performance Tips

When performing rear lateral raises, keep your upper body near horizontal. This ensures you’re working the rear delt and not the side delt. Also, as noted, perform this with your pinkie slightly raised. Don’t rush your reps, do these slow and under control, emphasizing the negative phase of the rep

Don’t Forget 5% Nutrition

Every workout should start with pre-workout nutrition, hours before you go to the gym. Think in terms of about 50% of your daily carbs in the hours before and after your workout. And of course, don’t forget protein! Have your Real Carbs and Shake Time ready. With new favors, Shake Time redefines how good a protein shake can taste. Another option is a delicious Real Meal Protein Bar - try one if you haven’t already! Once your workout is about 30 minutes away, drink your favorite 5% pre-workout . Add Core Creatine, and as an intra, All Day You May. After your final set, do what Rich did and have a shake ASAP, and you’ve gotten a great start on recovery!

Recap

Balanced delts means you have to work all 3 heads equally hard. This routine ensures your posterior delts are getting the work they need by emphasizing 2 types of rear lateral raises. Try our sample routine the next time you work shoulders, don't forget your 5% supplements, and huge rear delts can be yours!

References:

1. https://exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise

2. https://exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise

3. https://exrx.net/WeightExercises/DeltoidPosterior/CBRearLateralRaise

4. https://exrx.net/WeightExercises/DeltoidPosterior/LVLyingRearLateralRaise