Shoulders Exercise · Dumbbell

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Dumbbell Lying One Arm Rear Lateral Raise

Also known as: Db Lying One Arm Rear Lateral Raise, Dumbell Lying One Arm Rear Lateral Raise, Dumbbell Lying One Arm Rear Side Raise

Category

Shoulders

Equipment

Dumbbell

Target

Delts

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Isolating one side of the rear delt while lying down takes torso stability out of the equation almost entirely, letting the shoulder do the work without help from momentum. It's a useful way to catch and correct a lagging side, since rear delts are notoriously prone to left-right imbalance. Light weight and a full, controlled range matter more here than how much is on the dumbbell.

How to Do the Dumbbell Lying One Arm Rear Lateral Raise

1. Lie face down on a flat bench with a dumbbell in one hand, letting it hang toward the floor.
2. Keep your arm straight and raise the dumbbell out to the side, away from your body.
3. Hold briefly at the top, then lower the dumbbell back down under control.
4. Continue for the target number of reps, then switch arms.

Biomechanical & Joint Load Cues

Single-joint abduction or horizontal abduction isolating the lateral, anterior, or posterior deltoid heads through a curved arc of motion.

Common Mechanical Mistakes & Form Errors to Avoid

• Shrugging the Trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.
• Leading with Hands Instead of Elbows: Lifting wrists higher than elbows rotates the shoulder into internal impingement; keep elbows level with or slightly above wrists.
• Using Heavy Body English: Swinging the torso to launch heavy dumbbells turns an isolation exercise into a sloppy momentum drill with minimal delt tension.

Proper Breathing Patterns & Core Engagement

Exhale smoothly as the weights are raised to shoulder height; inhale during the controlled 2-3 second descent.

Injury Modification & Joint Safety

If experiencing subacromial pinch during lateral raises, angle arms 15–30 degrees into the scapular plane (slightly forward of direct sideways). If joint irritation persists, immediately stop and substitute this movement with another exercise from the Shoulders exercises category.

Muscles Worked

The Dumbbell Lying One Arm Rear Lateral Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Body Weight · Delts Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Lying One Arm Rear Lateral Raise work?

The Dumbbell Lying One Arm Rear Lateral Raise primarily targets the delts as the primary agonist. Synergist assistance is provided by the traps along with the rhomboids. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Dumbbell Lying One Arm Rear Lateral Raise?

The Dumbbell Lying One Arm Rear Lateral Raise is performed using a dumbbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Dumbbell Lying One Arm Rear Lateral Raise?

The most frequent error is shrugging the trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Dumbbell Lying One Arm Rear Lateral Raise?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Dumbbell Lying One Arm Rear Lateral Raise?

If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.