Lying Lateral Rear Raise
Strengthen your rear deltoids! Lie down and lift for a targeted shoulder workout. Controlled movements for maximum muscle engagement.
The Lying Lateral Rear Raise mainly works the shoulders and traps, with help from the back. You'll need: exercise bench or dumbbells.
Required Equipment
Lying Lateral Rear Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Lying Lateral Rear Raise Variations and Alternatives
How to do the Lying Lateral Rear Raise
Find a flat bench or similar surface on which you can lie face down with your arms hanging towards the floor.
Hold a dumbbell in each hand with a neutral grip (palms facing each other) if using weights. Ensure that you have enough space to raise your arms out to the sides.
Keep your head aligned with your spine, looking downwards, and your feet together or slightly apart for stability.
Exhale as you slowly raise your arms straight out to your sides, maintaining a slight bend in the elbows, until they are in line with your shoulders. You should feel the contraction in your rear deltoids and upper back muscles.
Inhale as you lower your arms back to the starting position in a controlled manner.
Repeat for the desired number of repetitions and sets.
Be sure not to lift the weights by using momentum; the movement should be controlled using muscle strength. Additionally, do not lift your head or arch your back during the exercise; keep your body in a straight line throughout the movement. If using dumbbells, start with a light weight and increase as you build strength and technique.
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Lying Lateral Rear Raise FAQs
What muscles does the Lying Lateral Rear Raise work?
The Lying Lateral Rear Raise mainly works the shoulders and traps, with help from the back. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Lying Lateral Rear Raise?
Exercise bench or dumbbells.
What workout day should the Lying Lateral Rear Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Lateral Rear Raise variations and alternatives?
Similar exercises include the Backhand Raise, Barbell Lying Incline Rear-Delt Raise, Cable Seated Lateral Rear Raise and Dumbbell Incline Lateral Rear Raise.
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