Dumbbell Lying Rear Lateral Raise

Target your posterior deltoids with the dumbbell lying rear lateral raise. This exercise isolates the back of your shoulders for improved strength and

IntermediateShoulders Dumbbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Dumbbell Lying Rear Lateral Raise

Isolation

Dumbbell Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Rear Lateral Raise (support head)

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Lying One Arm Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Lying on Floor Rear Delt Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Description

A dumbbell exercise that targets the back of your shoulders, providing a full range of motion.

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How to do Dumbbell Lying Rear Lateral Raise

01
Setup
Lie prone (face down) on an incline bench set to a low angle, ensuring your chest is fully supported. Allow your arms to hang straight down towards the floor.
02
Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other). Maintain a slight bend in your elbows that remains constant throughout the exercise.
03
Exhale and initiate the movement by horizontally abducting your shoulders, raising the dumbbells out to the sides in an arc until your upper arms are roughly parallel to the floor. Focus on squeezing your shoulder blades together.
04
Inhale and slowly lower the dumbbells back to the starting position, maintaining control and resisting the pull of gravity. Avoid letting the weights drop quickly.

Tips

Focus on initiating the movement with your posterior deltoids, feeling the contraction in the back of your shoulders rather than using momentum or your upper traps.
Maintain a consistent, slight bend in your elbows throughout the entire range of motion to keep tension on the target muscles and prevent biceps involvement.
Control the eccentric (lowering) phase by slowly returning the dumbbells to the starting position, which maximizes time under tension and muscle growth.
Avoid shrugging your shoulders towards your ears; keep your trapezius muscles relaxed to prevent them from dominating the movement.

Common mistakes

Using excessive weight and momentum: Reduce the weight to a manageable load that allows you to perform the movement with strict form and full control, isolating the rear deltoids.
Changing elbow angle during the lift: Keep a consistent, slight bend in your elbows throughout the entire movement to maintain tension on the rear deltoids and prevent triceps or biceps from assisting.
Shrugging shoulders or raising too high: Focus on keeping your shoulders depressed and stopping the raise when your upper arms are parallel to the floor, preventing the upper traps from taking over.

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Questions

What muscles does Dumbbell Lying Rear Lateral Raise work?

Dumbbell Lying Rear Lateral Raise primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Dumbbell Lying Rear Lateral Raise good for beginners?

Dumbbell Lying Rear Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Lying Rear Lateral Raise?

You need Dumbbell to perform Dumbbell Lying Rear Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Lying Rear Lateral Raise?

Focus on initiating the movement with your posterior deltoids, feeling the contraction in the back of your shoulders rather than using momentum or your upper traps. Maintain a consistent, slight bend in your elbows throughout the entire range of motion to keep tension on the target muscles and prevent biceps involvement. Control the eccentric (lowering) phase by slowly returning the dumbbells to the starting position, which maximizes time under tension and muscle growth. Avoid shrugging your shoulders towards your ears; keep your trapezius muscles relaxed to prevent them from dominating the movement.

What are common mistakes when doing Dumbbell Lying Rear Lateral Raise?

Using excessive weight and momentum: Reduce the weight to a manageable load that allows you to perform the movement with strict form and full control, isolating the rear deltoids. Changing elbow angle during the lift: Keep a consistent, slight bend in your elbows throughout the entire movement to maintain tension on the rear deltoids and prevent triceps or biceps from assisting. Shrugging shoulders or raising too high: Focus on keeping your shoulders depressed and stopping the raise when your upper arms are parallel to the floor, preventing the upper traps from taking over.