Shoulders Exercise · Dumbbell

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Dumbbell Lying One Arm Rear Lateral Raise

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.

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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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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Lying One Arm Rear Lateral Raise mainly targets your Delts, with your Traps helping support the movement, along with your 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.

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

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

The Dumbbell Lying One Arm Rear Lateral Raise mainly works your delts. It also helps strengthen your traps and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Dumbbell Lying One Arm Rear Lateral Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Lying One Arm Rear Lateral Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

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

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

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

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.