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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Lying Rear Lateral Raise

The dumbbell lying rear lateral raise is an isolation exercise targeting the rear deltoids, performed lying face down on a bench to minimize momentum and maximize shoulder engagement.

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

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

  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.

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Muscles worked

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

Track Dumbbell Lying Rear Lateral Raise in SPLYT

Dumbbell Lying 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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