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Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise is an intermediate isolation dumbbell exercise that mainly works your shoulders.

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

How to do the dumbbell lying rear lateral raise

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

Muscles worked

Primary: Shoulders

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 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 rear lateral raise work?

It mainly works your shoulders.

How many sets and reps of dumbbell lying 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 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 →