Dumbbell Lying Single-Arm Lateral Rear Raise
Isolate and strengthen your rear deltoids with this lying dumbbell exercise. Improve shoulder definition and posture!
The Dumbbell Lying Single-Arm Lateral Rear Raise mainly works the shoulders and back, with help from the traps. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Single-Arm Lateral Rear Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Boxer Muscle (serratus anterior)
Dumbbell Lying Single-Arm Lateral Rear Raise Variations and Alternatives
How to do the Dumbbell Lying Single-Arm Lateral Rear Raise
Begin by selecting a dumbbell of appropriate weight for your fitness level.
Place a flat bench in an open area and lay face down on it, with your body straight and one arm hanging to the side holding the dumbbell, and the other hand placed at the edge of the bench for support.
Position your feet firmly on the ground or on the bench's supports for stability.
Keep your core engaged and back straight throughout the exercise.
With the working arm fully extended, lift the dumbbell up and out to the side in a wide arc, focusing on using your shoulder muscles to initiate the movement.
Raise the dumbbell until it is in line with your shoulder and you feel a contraction in the rear deltoid.
Pause briefly at the top of the movement and slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Switch arms and repeat the same steps for an equal number of reps to maintain muscular balance.
Make sure to perform this exercise with smooth and controlled motions to avoid using momentum, which can reduce the effectiveness of the exercise and increase the risk of injury. Adjust the weight as needed to complete reps with good form.
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Dumbbell Lying Single-Arm Lateral Rear Raise FAQs
What muscles does the Dumbbell Lying Single-Arm Lateral Rear Raise work?
The Dumbbell Lying Single-Arm Lateral Rear Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Dumbbell Lying Single-Arm Lateral Rear Raise?
Exercise bench or dumbbells.
What workout day should the Dumbbell Lying Single-Arm Lateral Rear Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Lying Single-Arm Lateral Rear Raise variations and alternatives?
Similar exercises include the Bent-Over Shoulder Pendulum, Dumbbell Bent-Over Y-Raise, Dumbbell Lateral Raise Plank and Dumbbell Side-Lying Lateral Raise.
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