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Dumbbell Lying Rear Lateral Raise

The Dumbbell Lying Rear Lateral Raise primarily targets your Shoulders. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Shoulders

How to perform Dumbbell Lying Rear Lateral Raise

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

Frequently asked questions

Which specific muscle groups does the dumbbell lying rear lateral raise target?

This isolation movement primarily targets the posterior deltoid. It also engages the mid-trapezius and rhomboids to stabilize the scapula during the horizontal abduction phase.

What is a common form mistake to avoid during this exercise?

Avoid using momentum or swinging the weights, which shifts tension away from the rear delts. Ensure the torso remains flat on the bench and the movement is controlled throughout the entire range.

How should I position my arms to maximize rear deltoid recruitment?

Maintain a slight bend in the elbows and flare the arms out perpendicular to the torso. Focus on pulling the weights out to the sides rather than pulling them back toward the hips.

What is an appropriate set and rep range for this movement?

Perform 3 to 4 sets of 12 to 20 repetitions using lighter weights. High-volume training is effective for the posterior deltoids as they respond well to metabolic stress and constant tension.

How can a beginner modify this exercise if they struggle with stability?

Beginners can perform the movement face-down on an incline bench set to a 30-degree angle. This provides chest support, eliminates body sway, and allows for better focus on the mind-muscle connection.

Sample sets & reps for Dumbbell Lying 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 →

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