Dumbbell Lying Lateral Rear Raise
Strengthen your rear deltoids! Lie down & lift for a targeted shoulder workout. Isolate & sculpt those hard-to-reach muscles.
The Dumbbell Lying Lateral Rear Raise mainly works the shoulders, with help from the back. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Lying Lateral Rear Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Lying Lateral Rear Raise Variations and Alternatives
How to do the Dumbbell Lying Lateral Rear Raise
Start by selecting an appropriate weight of dumbbells and placing a flat bench parallel to your direction of lift.
Lie face down on the flat bench with your chest securely positioned at the top end, ensuring your feet are flat on the ground or securely supported by the bench frame if the bench is too tall.
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang straight down toward the floor, keeping a slight bend in the elbows.
With a controlled motion, raise the dumbbells out to the sides, keeping your arms slightly bent, lifting them until they are almost parallel to the floor. Your body should remain still, and only your arms should move.
Squeeze your shoulder blades together as you lift the weights to maximally engage the posterior deltoids and upper back muscles.
Hold the top position briefly, then slowly lower the dumbbells back to the starting position, maintaining the tension in your deltoids throughout the descent.
Perform the desired number of repetitions, then rest and repeat for the desired number of sets.
Note: Keep the movement controlled and avoid using momentum to lift the weights. Make sure to breathe out as you lift the dumbbells and breathe in as you return to the starting position. Adjust the weight of the dumbbells to match your fitness level and ensure proper form throughout the exercise.
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Dumbbell Lying Lateral Rear Raise FAQs
What muscles does the Dumbbell Lying Lateral Rear Raise work?
The Dumbbell Lying Lateral Rear Raise mainly works the shoulders, with help from the back. The main muscles are the posterior deltoid and lateral deltoid.
What equipment do you need for the Dumbbell Lying Lateral Rear Raise?
Dumbbells or exercise bench.
What workout day should the Dumbbell Lying Lateral Rear Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Lying Lateral Rear Raise variations and alternatives?
Similar exercises include the Barbell Lying Incline Rear-Delt Raise, Bent-Over Shoulder Pendulum, Dumbbell Bent-Over Y-Raise and Dumbbell Lateral Raise Plank.
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