Dumbbell Lying One Arm Rear Lateral Raise

Dumbbell Lying One Arm Rear Lateral Raise

The Dumbbell Lying One Arm Rear Lateral Raise is a fantastic exercise that targets your rear deltoids, upper back, and shoulder muscles. This exercise is performed lying face down on a flat bench, using a dumbbell to work one arm at a time. It is an excellent choice for individuals looking to increase their shoulder stability and develop the oft-neglected rear deltoid muscles. By lying face down on a bench, you eliminate any momentum from the lower body, ensuring that the target muscles are solely responsible for moving the weight. The one-arm aspect also helps to correct any muscle imbalances that may exist between the left and right sides of your body. Working the rear delts is crucial for maintaining proper posture, especially if you spend a lot of time sitting at a desk or in front of a computer. The Dumbbell Lying One Arm Rear Lateral Raise can be a challenging exercise, so it is essential to start with a weight that allows you to maintain proper form throughout the movement. As you become more comfortable and confident, gradually increase the weight to continue challenging your muscles and promoting growth. Remember to engage your core muscles throughout the exercise to maintain stability and protect your lower back. Beginners may want to start with lighter weights or even perform the exercise without weights initially until they feel comfortable and confident in their form. Incorporate the Dumbbell Lying One Arm Rear Lateral Raise into your upper body workout routine to help enhance your shoulder strength, stability, and posture. As always, consult with a fitness professional or a personal trainer to ensure you are executing the exercise safely and effectively.


  • Start by lying face down on a flat bench with a dumbbell in one hand.
  • Keep your legs straight and your feet flat on the floor.
  • Extend your arm straight down towards the floor, keeping a slight bend in your elbow.
  • Engage your core and lift your arm straight out to the side, parallel to the floor, while maintaining a slight bend in your elbow.
  • Pause for a moment at the top of the movement, ensuring that your shoulder blade is contracting.
  • Slowly lower the dumbbell back down towards the starting position while maintaining control.
  • Complete the desired number of repetitions before switching to the other arm.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the movement to maximize muscle activation.
  • Start with lighter dumbbells and gradually increase the weight as you become more comfortable with the exercise.
  • Engage your core and keep your body stable by using a bench or stability ball to lie on.
  • Control the movement and avoid swinging the weights to prevent strain and potential injury.
  • Take a deep breath in before starting the movement and exhale as you raise the dumbbell, focusing on your breathing rhythm.
  • Keep your elbows slightly bent to place more emphasis on the rear delts and minimize stress on the joints.
  • Avoid lifting the weight too high, as this can put unnecessary strain on the neck and traps. Instead, focus on lifting to shoulder height.
  • Take your time during each repetition to fully engage and isolate the targeted muscles.
  • Listen to your body and adjust the weight accordingly, ensuring that you can perform the exercise with proper form and without excessive strain.
  • Incorporate this exercise into a well-rounded shoulder training routine to target all the muscles effectively.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine