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Shoulders · Dumbbell · Beginner

How to do Dumbbell Lying On Floor Rear Delt Raise

The dumbbell lying on floor rear delt raise is an isolation exercise targeting the rear deltoids. It is performed lying face down on the floor, lifting dumbbells out to the sides to engage the rear shoulders and upper back.

Dumbbell Lying On Floor Rear Delt Raise demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Lying On Floor Rear Delt Raise, step by step

  1. Lie face down on the floor with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight out in front of you, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
  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

Dumbbell Lying On Floor Rear Delt Raise works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell Lying On Floor Rear Delt Raise in SPLYT

Dumbbell Lying On Floor Rear Delt Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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