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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

Intermediate
Isolation
Pull
1 min per set2 min rest
Shoulders
Dumbbell

Variations of Dumbbell Lying Rear Lateral Raise

Dumbbell Rear Lateral Raise exercise targeting Shoulders and Deltoid Posterior
Isolation

Dumbbell Rear Lateral Raise

Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing

Intermediate
ShouldersDeltoid PosteriorDumbbell
Dumbbell Rear Lateral Raise (support head) exercise targeting Shoulders and Deltoid Posterior
Isolation

Dumbbell Rear Lateral Raise (support head)

Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.

Intermediate
ShouldersDeltoid PosteriorDumbbell
Dumbbell Lying One Arm Rear Lateral Raise exercise targeting Shoulders and Deltoid Posterior
Isolation

Dumbbell Lying One Arm Rear Lateral Raise

Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.

Intermediate
ShouldersDeltoid PosteriorDumbbell
Dumbbell Lying on Floor Rear Delt Raise exercise targeting Shoulders and Deltoid Posterior
Isolation

Dumbbell Lying on Floor Rear Delt Raise

Isolate and strengthen your rear deltoids with the Dumbbell Lying on Floor Rear Delt Raise. This effective exercise targets shoulder stability and posture.

Intermediate
ShouldersDeltoid PosteriorDumbbell

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

  1. 1
    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.

  2. 2
    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.

  3. 3

    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.

  4. 4

    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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Frequently Asked 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.

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