Home › Exercises › Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral Raise

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Shoulders, with support from Middle Back. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Shoulders Secondary muscles: Middle Back

How to perform Dumbbell Lying One-Arm Rear Lateral Raise

  1. Step 1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
  2. Step 2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
  3. Step 3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
  4. Step 4. Slowly lower the dumbbell to the starting position as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the dumbbell lying one-arm rear lateral raise target?

This isolation movement primarily targets the posterior deltoid. The lying position minimizes momentum, forcing the rear shoulder to handle the majority of the load.

What is the most common form mistake to avoid during this exercise?

Avoid rotating the torso or using momentum to swing the weight upward. Keep your chest flat against the bench and focus on moving only the arm to ensure the rear deltoid remains the prime mover.

How should I position my arm and hand for optimal engagement?

Maintain a slight bend in the elbow and lead with the back of the hand or the pinky finger. This alignment keeps tension on the posterior deltoid rather than shifting it to the triceps or traps.

What is a suitable alternative for beginners who struggle with the lying position?

The standing bent-over rear lateral raise is a functional alternative that requires less setup. Beginners can also use a cable machine to provide constant tension throughout the entire range of motion.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 12 to 15 repetitions using light to moderate weight. Focus on a controlled eccentric phase and a brief pause at the top of the movement to maximize muscle fiber recruitment.

Sample sets & reps for Dumbbell Lying One-Arm Rear Lateral Raise

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

Want a workout that includes Dumbbell Lying One-Arm Rear Lateral Raise and 870+ other exercises? Try the AI Planner — 2 weeks free