Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral Raise is a resistance exercise – rear-shoulder horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles

Posterior deltoid

Secondary muscles

Middle trapezius, Rhomboids, Infraspinatus, Teres minor

Exercise type

Resistance exercise – rear-shoulder horizontal abduction

Exercise technique

1. Bench incline

   Set the backrest to about 15 degrees.

2. Lie face down

   Rest your chest on the pad and establish balanced foot contact.

3. One arm

   Let the working dumbbell hang below your chest with a neutral grip.

4. Free-hand support

   Lightly grasp a bench leg with your other hand to stabilize your torso.

5. Raise sideways

   Maintain a slight elbow bend and raise the dumbbell sideways to shoulder height.

6. Top control

   Keep your upper arm approximately perpendicular to your torso and pause briefly.

7. Lower

   Slowly lower the weight, repeat without losing chest contact and switch sides.

Key technique points

• Lie face down for this variation.
• Use a slightly inclined support.
• Maintain your elbow angle.
• Do not rotate your torso toward the working arm.
• Use the free hand only for balance.
• Stop at shoulder height.

Common mistakes

Turning onto your side

Do not perform this with your torso sideways; keep your chest on the slightly inclined pad.

Rotating to one side

Do not turn your shoulder back and lose chest support as you raise the arm; create the rear-shoulder arc with a stable body.

Folding the elbow

Do not pull the dumbbell to your ribs in a short row; maintain a long arm with a slight bend.

Pulling with the supporting hand

Do not pull the bench to lift your chest; use the free hand only for balance.

Raising the shoulder

Do not squeeze your neck into your shoulder to lift the load; monitor the upper arm’s lateral height.

Dropping quickly

Do not drop the dumbbell below your chest; brake the single-arm descent slowly.

Frequently asked questions

Dumbbell Lying One-Arm Rear Lateral Raise: why is “Turning onto your side” a mistake?

Do not perform this with your torso sideways; keep your chest on the slightly inclined pad.

Dumbbell Lying One-Arm Rear Lateral Raise: why is “Rotating to one side” a mistake?

Do not turn your shoulder back and lose chest support as you raise the arm; create the rear-shoulder arc with a stable body.

Dumbbell Lying One-Arm Rear Lateral Raise: why is “Folding the elbow” a mistake?

Do not pull the dumbbell to your ribs in a short row; maintain a long arm with a slight bend.

Dumbbell Lying One-Arm Rear Lateral Raise: why is “Pulling with the supporting hand” a mistake?

Do not pull the bench to lift your chest; use the free hand only for balance.

Dumbbell Lying One-Arm Rear Lateral Raise: why is “Raising the shoulder” a mistake?

Do not squeeze your neck into your shoulder to lift the load; monitor the upper arm’s lateral height.

Dumbbell Lying One-Arm Rear Lateral Raise: why is “Dropping quickly” a mistake?

Do not drop the dumbbell below your chest; brake the single-arm descent slowly.

What should I focus on when doing Dumbbell Lying One-Arm Rear Lateral Raise?

Lie face down for this variation. Use a slightly inclined support. Maintain your elbow angle. Do not rotate your torso toward the working arm. Use the free hand only for balance. Stop at shoulder height.

Related exercises

• Band Pull-apart
• Cross-body Shoulder Stretch
• Cable Face Pull
• Back Flyes - With Bands
• Barbell Rear Delt Row
• Exercise Guide

Add this exercise to your program with your coach

If you have a health condition, consult a qualified professional.