Exercise technique

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.

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How do you perform this exercise?

  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.

Which other muscles are involved?

Traps, Rhomboids.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

barbell rear delt raise

Delts · Barbell

cable seated rear lateral raise

Delts · Cable

dumbbell lying rear lateral raise

Delts · Dumbbell

dumbbell rear lateral raise

Delts · Dumbbell

dumbbell incline rear lateral raise

Delts · Dumbbell

dumbbell rear lateral raise (support head)

Delts · Dumbbell

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