Lying Rear Lateral Raise

Muscles worked

Setup

1. Lie face down (prone) on a flat mat or comfortable surface.
2. Extend your arms straight out to your sides so your body forms a 'T' shape.
3. Turn your hands so your thumbs are pointing toward the ceiling.
4. Rest your forehead on the floor to maintain a neutral cervical spine.

How to do it

1. Exhale and lift your arms toward the ceiling by squeezing your shoulder blades together.
2. Hold the peak contraction for one second, focusing on the tension in your rear deltoids.
3. Inhale as you slowly lower your arms back toward the floor with a controlled 2-second tempo.
4. Stop just before your hands touch the ground to maintain constant muscle tension.

Form checklist

• Keep your forehead in contact with the floor to avoid neck strain.
• Ensure your arms stay perpendicular to your torso throughout the movement.
• Avoid using momentum or swinging your torso off the ground.
• Keep a slight, soft bend in the elbows to protect the joints.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to pinch a pencil between your shoulder blades.
• Keep your thumbs pointed up to encourage external rotation, which better engages the rotator cuff and rear delts.

Make it harder

• Add a 3-5 second isometric hold at the top of every repetition.
• Perform small 'pulses' at the top 10% of the range of motion to increase time under tension.

Frequently asked

What muscles does the lying rear lateral raise work?

The lying rear lateral raise primarily targets the deltoids, rhomboids, and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

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

The lying rear lateral raise requires no equipment — just your body weight.

Is the lying rear lateral raise good for beginners?

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

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids