Dumbbell Lying On Floor Rear Delt Raise

Muscles worked

Setup

1. Lie on your side on a flat surface with your legs stacked or staggered for balance.
2. Rest your head on your bottom arm or a yoga block to maintain a neutral neck position.
3. Hold a light dumbbell in your top hand with a neutral grip, arm extended across your torso and slightly off the floor.
4. Maintain a soft bend in the elbow of the working arm throughout the set.

How to do it

1. Exhale as you raise the dumbbell in a wide arc toward the ceiling until your arm is perpendicular to the floor.
2. Focus on pulling with the back of the shoulder rather than swinging the weight.
3. Inhale and slowly lower the dumbbell back to the starting position, stopping just before it touches your body to maintain tension.
4. Perform the desired number of repetitions at a controlled 2-0-2-0 tempo, then switch sides.

Form checklist

• Keep your torso stacked and avoid rolling your chest toward the ceiling.
• Lead the movement with your elbow to ensure the rear delt is doing the work.
• Maintain a consistent slight bend in the elbow; do not turn this into a tricep extension.
• Keep your wrist neutral and firm throughout the entire range of motion.

Pro tips

• Think about 'pushing' the weight away from your body toward the wall to better engage the rear deltoid and minimize trap involvement.
• Pause for one second at the peak of the movement to maximize the mind-muscle connection and peak contraction.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
• Perform 1.5 reps by lifting to the top, lowering halfway, lifting back to the top, and then lowering all the way down.

Frequently asked

What muscles does the dumbbell lying on floor rear delt raise work?

The dumbbell lying on floor rear delt raise primarily targets the deltoids, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the dumbbell lying on floor rear delt raise?

The dumbbell lying on floor rear delt raise uses dumbbell.

Is the dumbbell lying on floor rear delt raise good for beginners?

The dumbbell lying on floor rear delt raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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