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Lying Rear Delt Raise

The Lying Rear Delt 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 Lying Rear Delt Raise

  1. Step 1. While holding a dumbbell in each hand, lay with your chest down on a flat 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

What is the primary muscle targeted by the lying rear delt raise?

This isolation movement specifically targets the posterior deltoid. It minimizes momentum and lower back involvement compared to standing variations.

How can I ensure I am using the correct form during the lift?

Maintain a slight bend in the elbows and focus on pulling the weights out to the sides rather than backward. Keep your chest pressed firmly against the bench to prevent torso rotation.

What is a common mistake to avoid with this exercise?

Avoid swinging the dumbbells or using excessively heavy weights that cause the traps to take over. Controlled eccentric phases are essential for maintaining tension on the rear delts.

Is there a beginner-friendly alternative to this movement?

The seated cable face pull is a viable alternative that provides constant tension. Beginners may also find the machine rear delt fly easier for learning the proper path of motion.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 12 to 20 repetitions using light to moderate loads. Since the rear delts recover quickly, this can be done 2 to 3 times per week.

Sample sets & reps for Lying Rear Delt 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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