Dumbbell Lying Rear Lateral Raise

Muscles worked

Setup

1. Lie face down (prone) on a flat bench with your chest firmly supported and your head just past the edge.
2. Hold a dumbbell in each hand using a neutral grip (palms facing each other).
3. Plant your toes firmly on the floor or hook your feet under the bench to stabilize your lower body.
4. Let your arms hang straight down toward the floor with a slight, fixed bend in the elbows.

How to do it

1. Exhale and raise the dumbbells out to your sides in a wide arc until your elbows are level with your shoulders.
2. Focus on leading the movement with your elbows, keeping them aligned with your mid-back.
3. Squeeze your shoulder blades together at the top of the movement for a one-second peak contraction.
4. Inhale as you slowly lower the weights back to the starting position, maintaining tension on the rear delts.

Form checklist

• Keep your chest glued to the bench throughout the set to prevent swinging.
• Maintain a neutral spine by looking slightly down at the floor rather than straight ahead.
• Ensure the movement occurs at the shoulder joint only; do not change the bend in your elbows.
• Avoid shrugging the weights toward your ears; keep your shoulders pulled down.

Pro tips

• Imagine you are trying to touch the side walls with the dumbbells to maximize the lateral arc and rear delt recruitment.
• Think of your hands as hooks; pull with the back of your shoulders rather than gripping the dumbbells too tightly.

Make it harder

• Add a 2-second isometric hold at the top of every repetition to increase time under tension.
• Perform a slow 3-second eccentric (lowering) phase to maximize muscle fiber breakdown.

Frequently asked

What muscles does the dumbbell lying rear lateral raise work?

The dumbbell lying 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 rear lateral raise?

The dumbbell lying rear lateral raise uses dumbbell.

Is the dumbbell lying rear lateral raise good for beginners?

The dumbbell lying 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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