Start free

Dumbbell Lying Rear Lateral Raise

A intermediate strength exercise for the shoulders, done with a dumbbell.

Dumbbell Lying Rear Lateral Raise: starting positionDumbbell Lying Rear Lateral Raise: finishing position
Main muscles
Shoulders
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Lying Rear Lateral Raise

Questions

What muscles does the Dumbbell Lying Rear Lateral Raise work?

Mainly the shoulders.

Is the Dumbbell Lying Rear Lateral Raise good for beginners?

It's rated intermediate. Beginners can build up to it with Alternating Deltoid Raise first.

What can I do instead of the Dumbbell Lying Rear Lateral Raise?

Good alternatives that train the shoulders: Dumbbell Lying One-Arm Rear Lateral Raise, Lying One-Arm Lateral Raise, Lying Rear Delt Raise or Reverse Flyes With External Rotation.

How many sets and reps of the Dumbbell Lying Rear Lateral Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).