Lying Rear Lateral Raise

Target your rear deltoids effectively with the lying rear lateral raise. Lying face down, lift dumbbells out to the sides to sculpt stronger, well-rounded

IntermediateShoulders Body weight

Movement: Isolation
Force: Pull
Per set: 45s
Rest: 1 min

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Variations of 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 Lying Rear Lateral Raise is a strength training exercise that targets the rear deltoids. The exercise is performed lying face down on a bench, holding a pair of dumbbells, and raising them out to the sides.

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How to do Lying Rear Lateral Raise

01
Setup
Position a flat bench. Lie face down on the bench with your chest supported, allowing your arms to hang straight down toward the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
02
Setup
Ensure your head is neutral or slightly off the end of the bench, and your feet are firmly planted on the floor for stability.
03
Keeping a slight bend in your elbows, initiate the movement by contracting your rear deltoids to raise the dumbbells out to the sides, forming a 'T' shape with your body.
04
Continue to raise the dumbbells until they are roughly parallel with your shoulders or slightly above, squeezing your shoulder blades together at the top of the movement. Exhale as you lift.
05
Slowly and with control, lower the dumbbells back to the starting position, resisting gravity throughout the eccentric phase. Inhale as you lower.

Tips

Focus on initiating the movement with your rear deltoids, not your traps or momentum, by visualizing pulling your elbows out to the sides.
Maintain a slight bend in your elbows throughout the movement to protect your joints and keep tension on the rear deltoids.
Avoid shrugging your shoulders; keep your shoulders depressed and retracted to isolate the rear deltoids and prevent upper trap engagement.
Control the eccentric phase by slowly lowering the dumbbells, which maximizes time under tension and promotes muscle growth.

Common mistakes

Using momentum to swing the weights up rather than controlled muscular contraction reduces the effectiveness; use a lighter weight to ensure strict form.
Shrugging the shoulders excessively engages the upper traps instead of the rear deltoids; focus on depressing your shoulder blades throughout the lift.
Lifting the weights too high or too fast can put undue stress on the shoulder joint; ensure your elbows do not go significantly higher than your shoulders and control the movement.

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Questions

What muscles does Lying Rear Lateral Raise work?

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

Is Lying Rear Lateral Raise good for beginners?

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 Lying Rear Lateral Raise?

You need Body weight to perform 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 Lying Rear Lateral Raise?

Focus on initiating the movement with your rear deltoids, not your traps or momentum, by visualizing pulling your elbows out to the sides. Maintain a slight bend in your elbows throughout the movement to protect your joints and keep tension on the rear deltoids. Avoid shrugging your shoulders; keep your shoulders depressed and retracted to isolate the rear deltoids and prevent upper trap engagement. Control the eccentric phase by slowly lowering the dumbbells, which maximizes time under tension and promotes muscle growth.

What are common mistakes when doing Lying Rear Lateral Raise?

Using momentum to swing the weights up rather than controlled muscular contraction reduces the effectiveness; use a lighter weight to ensure strict form. Shrugging the shoulders excessively engages the upper traps instead of the rear deltoids; focus on depressing your shoulder blades throughout the lift. Lifting the weights too high or too fast can put undue stress on the shoulder joint; ensure your elbows do not go significantly higher than your shoulders and control the movement.