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
Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
2
Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
3
Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
4
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Lie face down on the bench with your arms hanging straight down and a slight elbow bend to set the proper starting position.
•Raise both arms simultaneously to parallel, squeezing the shoulder blades together at the top for maximum rear delt and rhomboid activation.
•Use a weight you can control for 12+ reps with good form; rear delts grow best with high-rep, controlled work.
Common Mistakes
•Bending the elbows too much during the raise, which turns the movement into a row and shifts work to the lats and biceps.
•Lifting the chest off the bench to create momentum, which defeats the isolation purpose of the prone position.
•Raising the arms past parallel to the floor, which shifts the load to the upper traps.