Reverse Overhead Laterals (Dumbbell)

Performance Description
  1. Grab a pair of dumbbells and find an open area (You'll need at least the length of your arms available).
  2. With the dumbbells being held near the hips using a neutral grip (palms facing in), lift them out and up (the wrists will rotate slightly to a supinated grip then back to the neutral position) until they are both held over the head. This is the starting point.
  3. With the dumbbells overhead, the palms facing each other, position your feet about shoulder width apart keeping a slight bend in the knees.
  4. Maintaining a bend in the elbow at all times, lower the dumbbells down and away from the body until the humorous (the portion of the arm with the biceps and triceps) of the arms becomes nearly parallel with the ground. Inhale through this motion.
  5. Return the weights to the overhead starting position while exhaling.
  6. Repeat steps 4-5.
Primary Muscle(s)
Shoulders (Deltoid: Lateral)
Secondary Muscle(s)
Shoulders (Deltoid: Anterior)
Shoulders (Deltoid: Posterior)
Tertiary Muscle(s)
Biceps (Biceps Brachii: Long 'Outer' Head)
Biceps (Brachialis)
Chest (Pectoralis Major: Clavicular 'Upper' Head)
Obliques (External Oblique)
Outer Back (Teres Major)
Outer Back (Teres Minor)
Upper Back (Trapezius)
Further Clarification

The standing variation of this exercise requires more balance and focus compared to the seated version. Starting with the dumbbells on the ground involves a bit of finesse. The dumbbells start in a neutral position and end in a neutral position once the are positioned over the head. This positioning can be achieved in a number of way but the preferred method is used in the video demonstration as it uses a similar motion to the actual exercise instead of a pressing action.

Things To Look Out For

Generally, reverse overhead laterals are not performed with heavy weights. The lifting motion involves a portion of the rotator cuff muscles (teres minor). Aside from this, with the weights extended away from the body, the center of gravity can shift and throw one off-balance.

Exercise Position(s)
Standing, Seated
Considered An Exercise In The Following Categories