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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Lying One Arm Rear Lateral Raise

The dumbbell lying one arm rear lateral raise is an isolation exercise targeting the rear deltoids, performed lying face down on a bench. It helps develop shoulder strength and stability, with additional engagement of the traps and rhomboids.

Dumbbell Lying One Arm Rear Lateral Raise demonstration
Primary muscle
Shoulders
Also works
Traps and Rhomboids
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Lying One Arm Rear Lateral Raise, step by step

  1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
  2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
  3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles worked

Dumbbell Lying One Arm Rear Lateral Raise works your shoulders as the main mover, with help from your traps and rhomboids.

Track Dumbbell Lying One Arm Rear Lateral Raise in SPLYT

Dumbbell Lying One Arm Rear Lateral 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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