Dumbbell Lying Rear Lateral Raise
Dumbbell Lying 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: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Resistance exercise – rear-shoulder horizontal abduction
Exercise technique
- Slight incline
Set the bench to about 15 degrees and lie face down.
- Torso contact
Rest your chest on the pad and plant your feet.
- Two dumbbells
Let the weights hang beneath your shoulders with palms facing inward.
- Arm length
Set a small elbow bend and maintain it.
- Reverse fly
Exhale and raise your arms sideways, perpendicular to your torso.
- Top pause
Pause briefly when your elbows reach shoulder height without shrugging.
- Return
Slowly lower the dumbbells beneath your chest without lifting your head or torso off the support.
Key technique points
- Keep your chest on the slightly inclined pad.
- Start with a neutral grip.
- Open your arms to both sides.
- Maintain your elbow angle.
- Do not tilt your neck backward.
- Lower both weights together.
Common mistakes
Lifting the chest
Do not lift your torso off the pad as your arms open; do not assist the supported rear-shoulder movement with back extension.
Turning it into a row
Do not fold your elbows and pull the weights to your ribs; focus on opening your upper arms sideways.
Moving arms toward the hips
Do not carry the dumbbells behind your torso; maintain the sideways plane perpendicular to your body.
Shrugging
Do not raise your shoulders toward your ears at the top; keep your neck comfortably long.
Uneven opening
Do not raise one arm higher or farther back; use the same comfortable arc for both shoulders.
Dropping the weights
Do not let the dumbbells fall freely below the bench; maintain control through both rear shoulders on the descent.
Frequently asked questions
Dumbbell Lying Rear Lateral Raise: why is “Lifting the chest” a mistake?
Do not lift your torso off the pad as your arms open; do not assist the supported rear-shoulder movement with back extension.
Dumbbell Lying Rear Lateral Raise: why is “Turning it into a row” a mistake?
Do not fold your elbows and pull the weights to your ribs; focus on opening your upper arms sideways.
Dumbbell Lying Rear Lateral Raise: why is “Moving arms toward the hips” a mistake?
Do not carry the dumbbells behind your torso; maintain the sideways plane perpendicular to your body.
Dumbbell Lying Rear Lateral Raise: why is “Shrugging” a mistake?
Do not raise your shoulders toward your ears at the top; keep your neck comfortably long.
Dumbbell Lying Rear Lateral Raise: why is “Uneven opening” a mistake?
Do not raise one arm higher or farther back; use the same comfortable arc for both shoulders.
Dumbbell Lying Rear Lateral Raise: why is “Dropping the weights” a mistake?
Do not let the dumbbells fall freely below the bench; maintain control through both rear shoulders on the descent.
What should I focus on when doing Dumbbell Lying Rear Lateral Raise?
Keep your chest on the slightly inclined pad. Start with a neutral grip. Open your arms to both sides. Maintain your elbow angle. Do not tilt your neck backward. Lower both weights together.
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.