Dumbbell Floor Lying Rear-Delt Raise
Strengthen your rear deltoids with Dumbbell Floor Lying Rear-Delt Raises. A focused exercise for better posture and shoulder health.
The Dumbbell Floor Lying Rear-Delt Raise mainly works the shoulders, with help from the traps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Floor Lying Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rotator Cuff (infraspinatus)
Dumbbell Floor Lying Rear-Delt Raise Variations and Alternatives
How to do the Dumbbell Floor Lying Rear-Delt Raise
Start by lying face down on the floor with your forehead resting on your hands or a mat if you prefer.
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Position your arms so they are bent at approximately 90 degrees, with the dumbbells just off the ground.
Brace your core and keep your feet together with your toes touching the floor.
Without changing the bend in your elbows, slowly raise your arms out to your sides until they are in line with your shoulders, making sure to squeeze your shoulder blades together at the top of the movement.
Hold the top position briefly, then slowly lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.
Make sure to keep the movement controlled and focused on using your rear deltoids to lift the weight. Avoid using momentum or swinging the dumbbells, which can lead to injury and reduce the effectiveness of the exercise.
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Dumbbell Floor Lying Rear-Delt Raise FAQs
What muscles does the Dumbbell Floor Lying Rear-Delt Raise work?
The Dumbbell Floor Lying Rear-Delt Raise mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Floor Lying Rear-Delt Raise?
None. The Dumbbell Floor Lying Rear-Delt Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Floor Lying Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Floor Lying Rear-Delt Raise variations and alternatives?
Similar exercises include the Barbell Lying Incline Rear-Delt Raise, Barbell Incline Rear-Delt Row, Barbell Rear-Delt Raise and Barbell Bent-Over Row.
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