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Exercise 0348 · REF 53Ttlck

Dumbbell Lying Rear Lateral Raise exercise animation

Dumbbell Lying Rear Lateral Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Lying face-down for rear lateral raises removes the swing that creeps into a standing bent-over version, since the torso is fully supported and can't contribute momentum. That strictness is the entire value of this variation — rear delts respond better to controlled isolation than to heavier, sloppier reps. It's worth prioritizing for anyone whose shoulders look front-heavy in the mirror.

How to Do the Dumbbell Lying Rear Lateral Raise

  1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

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

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press 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 Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Lying Rear Lateral Raise work?
The Dumbbell Lying Rear Lateral Raise primarily targets the delts, with the traps and rhomboids assisting.
What equipment do I need for the Dumbbell Lying Rear Lateral Raise?
The Dumbbell Lying Rear Lateral Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Rear Lateral Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.