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Dumbbell Lying Rear Lateral Raise

Learn how to do dumbbell lying rear lateral raise with a clear setup, controlled movement, and a technique you can repeat.

ShouldersDumbbell5 technique steps

See the movement
Dumbbell Lying Rear Lateral Raise: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do 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.
Dumbbell Lying Rear Lateral Raise exercise illustration

Dumbbell Lying Rear Lateral Raise: muscles worked

Primary focus: shoulders.

Shoulders
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do dumbbell lying rear lateral raise?

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. 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. 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.

What muscles does dumbbell lying rear lateral raise work?

Dumbbell Lying Rear Lateral Raise primarily trains the shoulders. The exact demand depends on your setup, range, and chosen load.

What is the best technique for dumbbell lying rear lateral raise?

Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.

What can I do instead of dumbbell lying rear lateral raise?

Related options include Lying One-Arm Lateral Raise, Lying One-Arm Rear Delt Raise, Lying Rear Delt Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing dumbbell lying rear lateral raise and the related movements above to compare equipment and technique choices.

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