Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Lying on Floor Rear Delt Raise

    The dumbbell lying on floor rear delt raise is an isolation exercise targeting the rear deltoids. It is performed lying face down on the floor, lifting dumbbells out to the sides to engage the rear shoulders and upper back.

    Also Works

    TrapeziusRhomboids

    How to Perform

    1. 1

      Lie face down on the floor with a dumbbell in each hand, palms facing each other.

    2. 2

      Extend your arms straight out in front of you, keeping a slight bend in your elbows.

    3. 3

      Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.

    4. 4

      Pause for a moment at the top, then slowly lower your arms back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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