What muscles does the Dumbbell Lying One-Arm Rear Lateral Raise work?

This exercise primarily targets the rear deltoids in the shoulders while also engaging the upper back muscles, including the rhomboids and trapezius. It helps improve shoulder stability and posture by strengthening these often-overlooked muscle groups.

What equipment do I need for the Dumbbell Lying One-Arm Rear Lateral Raise?

You’ll need a flat bench and a dumbbell for this movement. If you don’t have a bench, you can perform it lying face down on an elevated surface such as a sturdy table or incline bench, keeping the same motion and form.

Is the Dumbbell Lying One-Arm Rear Lateral Raise suitable for beginners?

Yes, beginners can safely perform this exercise by starting with a light dumbbell and mastering the form before increasing weight. Focus on slow controlled movements and proper shoulder blade engagement rather than lifting heavy.

What are common mistakes to avoid during this exercise?

Avoid swinging the dumbbell or using momentum, as this reduces muscle activation and increases injury risk. Keep your neck and spine neutral, engage your core, and maintain a slight bend in the elbow throughout the lift.

How many sets and reps should I do for the Dumbbell Lying One-Arm Rear Lateral Raise?

For general strength and muscle tone, perform 3 sets of 10–15 controlled repetitions per arm. If aiming for endurance, you can increase the reps to 15–20 with lighter weight while maintaining proper form.

Are there any safety tips for performing the Dumbbell Lying One-Arm Rear Lateral Raise?

Ensure your bench is stable and that your core remains engaged to protect your lower back. Use a weight you can control and avoid jerky movements, stopping immediately if you feel shoulder pain or discomfort.

What variations can I try for the Dumbbell Lying One-Arm Rear Lateral Raise?

You can perform this exercise with both arms simultaneously for efficiency or switch to cables for constant tension. An incline bench variation slightly changes the muscle emphasis and can help increase range of motion.

Dumbbell Lying One-Arm Rear Lateral Raise

Target Muscles

Primary:

Shoulders

Secondary:

Upper Back

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie face down on a flat bench with a dumbbell in one hand, arm hanging straight down and palm facing inward. Keeping your core engaged, lift the dumbbell out to the side with a slight bend in your elbow until your arm is parallel to the floor, squeezing your shoulder blade at the top. Lower the weight back down slowly and repeat before switching arms.

Step-by-Step Instructions

Begin by lying face down on a flat bench, ensuring your chest is supported and your legs are extended comfortably on either side of the bench.
Hold a dumbbell in one hand with a neutral grip (palm facing inward) and let your arm hang straight down toward the floor.
Keep your torso stable and your core engaged throughout the movement.
Slowly lift the dumbbell outward and upward to the side, keeping a slight bend in your elbow. Focus on squeezing your shoulder blade as you raise the weight.
Continue lifting until your arm is roughly parallel to the floor or until you feel a strong contraction in your rear deltoid.
Pause briefly at the top of the movement to maximize muscle engagement.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch to the other arm.

Explore more shoulders exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Lying One-Arm Rear Deltoid Raise

Shoulders

Bench • Dumbbell

Dumbbell Incline Rear Lateral Raise

Shoulders

Bench • Dumbbell

Dumbbell Rear Delt Raise

Shoulders

Dumbbell

Barbell Rear Delt Raise

Shoulders

Barbell

Frequently Asked Questions

What muscles does the Dumbbell Lying One-Arm Rear Lateral Raise work?: This exercise primarily targets the rear deltoids in the shoulders while also engaging the upper back muscles, including the rhomboids and trapezius. It helps improve shoulder stability and posture by strengthening these often-overlooked muscle groups.
What equipment do I need for the Dumbbell Lying One-Arm Rear Lateral Raise?: You’ll need a flat bench and a dumbbell for this movement. If you don’t have a bench, you can perform it lying face down on an elevated surface such as a sturdy table or incline bench, keeping the same motion and form.
Is the Dumbbell Lying One-Arm Rear Lateral Raise suitable for beginners?: Yes, beginners can safely perform this exercise by starting with a light dumbbell and mastering the form before increasing weight. Focus on slow controlled movements and proper shoulder blade engagement rather than lifting heavy.
What are common mistakes to avoid during this exercise?: Avoid swinging the dumbbell or using momentum, as this reduces muscle activation and increases injury risk. Keep your neck and spine neutral, engage your core, and maintain a slight bend in the elbow throughout the lift.
How many sets and reps should I do for the Dumbbell Lying One-Arm Rear Lateral Raise?: For general strength and muscle tone, perform 3 sets of 10–15 controlled repetitions per arm. If aiming for endurance, you can increase the reps to 15–20 with lighter weight while maintaining proper form.
Are there any safety tips for performing the Dumbbell Lying One-Arm Rear Lateral Raise?: Ensure your bench is stable and that your core remains engaged to protect your lower back. Use a weight you can control and avoid jerky movements, stopping immediately if you feel shoulder pain or discomfort.
What variations can I try for the Dumbbell Lying One-Arm Rear Lateral Raise?: You can perform this exercise with both arms simultaneously for efficiency or switch to cables for constant tension. An incline bench variation slightly changes the muscle emphasis and can help increase range of motion.