Target Muscle

    Shoulders

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersDumbbell

    Dumbbell Lying Single Arm Rear Lateral Raise

    The dumbbell lying one arm rear lateral raise is an isolation exercise targeting the rear deltoids, performed lying face down on a bench. It helps develop shoulder strength and stability, with additional engagement of the traps and rhomboids.

    Also Works

    TrapsRhomboids

    How to Perform

    1. 1

      Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.

    2. 2

      Keep your arm straight and lift the dumbbell out to the side, away from your body.

    3. 3

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

    4. 4

      Repeat for the desired number of repetitions, then switch to the other arm.

    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

    Master The Dumbbell Lying Single Arm Rear Lateral Raise with Forge

    Get personalized coaching, form feedback, and workout plans featuring Dumbbell Lying Single Arm Rear Lateral Raise and other exercises tailored to your goals.

    Join the Waitlist