Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Lying Rear Lateral Raise

    The dumbbell lying rear lateral raise is an isolation exercise targeting the rear deltoids, performed lying face down on a bench to minimize momentum and maximize shoulder engagement.

    Also Works

    TrapsRhomboids

    How to Perform

    1. 1

      Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.

    2. 2

      Extend your arms straight down towards the floor, keeping a slight bend in your elbows.

    3. 3

      Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.

    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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