Lying Rear Delt Raise
Lying Rear Delt Raise is a resistance exercise - prone rear-shoulder raise 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
- Rhomboids, Middle trapezius, Teres minor
- Exercise type
- Resistance exercise - prone rear-shoulder raise
Exercise technique
- Lie down
Center your chest on a flat bench.
- Dumbbells
Hold both weights below you with a neutral grip.
- Elbow angle
Keep a small bend in the arms.
- Open
Raise both arms sideways together.
- Top alignment
Hold elbows at shoulder level.
- Squeeze
Allow the shoulder blades to draw together naturally.
- Lower
Lower without colliding the dumbbells beneath the bench.
Key technique points
- Do not throw the chest upward.
- Do not curl the elbows.
- Do not move arms behind the torso.
- Move both shoulders together.
- Do not shrug toward your neck.
- Do not collide the weights at the bottom.
Common mistakes
Chest rising
Torso momentum shares the rear-shoulder work.
Bending elbows
The raise approaches a row.
Rearward arm path
The intended horizontal opening plane changes.
Uneven shoulders
The torso rotates on the bench.
Adding a shrug
Loading around the neck increases.
Bottom collision
The return path narrows without control.
Frequently asked questions
Lying Rear Delt Raise: why is “Chest rising” a mistake?
Torso momentum shares the rear-shoulder work.
Lying Rear Delt Raise: why is “Bending elbows” a mistake?
The raise approaches a row.
Lying Rear Delt Raise: why is “Rearward arm path” a mistake?
The intended horizontal opening plane changes.
Lying Rear Delt Raise: why is “Uneven shoulders” a mistake?
The torso rotates on the bench.
Lying Rear Delt Raise: why is “Adding a shrug” a mistake?
Loading around the neck increases.
Lying Rear Delt Raise: why is “Bottom collision” a mistake?
The return path narrows without control.
What should I focus on when doing Lying Rear Delt Raise?
Do not throw the chest upward. Do not curl the elbows. Do not move arms behind the torso. Move both shoulders together. Do not shrug toward your neck. Do not collide the weights at the bottom.
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.