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Exercises › Shoulders › Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral Raise is an intermediate isolation dumbbell exercise that mainly works your shoulders, with help from your upper back.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Dumbbell Lying One-Arm Rear Lateral Raise: starting position
Starting position
Dumbbell Lying One-Arm Rear Lateral Raise: end position
End position

How to do the dumbbell lying one-arm rear lateral raise

  1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
  2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
  3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
  4. Slowly lower the dumbbell to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: ShouldersSecondary: Upper back

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Dumbbell Lying One-Arm Rear Lateral Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral RaiseDumbbell · BeginnerCar DriversBarbell · BeginnerCable Lateral RaiseCable · BeginnerReverse Machine FlyesMachine · BeginnerBand Pull ApartBand · BeginnerFront Plate RaiseOther · Intermediate

FAQ

What muscles does the dumbbell lying one-arm rear lateral raise work?

It mainly works your shoulders; your upper back assist.

How many sets and reps of dumbbell lying one-arm rear lateral raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the dumbbell lying one-arm rear lateral raise good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →