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Lying Rear Delt Raise

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

ShouldersDumbbell5 technique steps

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

How to do lying rear delt raise

  1. While holding a dumbbell in each hand, lay with your chest down on a flat 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.
Lying Rear Delt Raise exercise illustration

Lying Rear Delt 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 lying rear delt raise?

While holding a dumbbell in each hand, lay with your chest down on a flat 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 lying rear delt raise work?

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

What is the best technique for lying rear delt 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 lying rear delt raise?

Related options include Lying One-Arm Rear Delt Raise, Bench-Supported Rear Delt Raise, Dumbbell Lying Rear Lateral 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 lying rear delt raise and the related movements above to compare equipment and technique choices.

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