Dumbbell Lying One Arm Rear Lateral Raise

Muscles worked

Setup

1. Lie sideways on a flat bench with your bottom arm tucked or supporting your head for comfort.
2. Hold a dumbbell in your top hand with a neutral grip, palm facing your body.
3. Extend the working arm down toward the floor, maintaining a slight bend in the elbow.
4. Stack your hips and shoulders vertically so your torso is perpendicular to the floor.

How to do it

1. Exhale as you raise the dumbbell in a wide arc until your arm is parallel to the floor.
2. Maintain a fixed, slight bend in the elbow throughout the entire movement to isolate the rear deltoid.
3. Inhale as you slowly lower the weight back to the starting position under control.
4. Follow a controlled tempo, taking two seconds to lift and two seconds to lower the weight.

Form checklist

• Keep the wrist straight and the elbow slightly bent but locked in place.
• Avoid rotating your torso backward to swing the weight up.
• Keep your neck in a neutral position, avoiding any strain or lifting of the head.
• Ensure the movement occurs only at the shoulder joint without shrugging the weight toward your ear.

Pro tips

• Lead the movement with your elbow and think about pushing the weight 'out' toward the wall rather than just 'up' to maximize rear delt engagement.
• Slightly rotate your wrist so your pinky is higher than your thumb at the top of the movement to further isolate the posterior deltoid.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction when the arm is parallel to the floor.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell lying one arm rear lateral raise work?

The dumbbell lying one arm rear lateral raise primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying one arm rear lateral raise?

The dumbbell lying one arm rear lateral raise uses dumbbell.

Is the dumbbell lying one arm rear lateral raise good for beginners?

The dumbbell lying one arm rear lateral 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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