Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise

The Dumbbell Lying Rear Lateral Raise is a compound exercise that primarily targets the muscles of the posterior deltoids, upper back, and trapezius. This exercise is also known as the "Bent-over Dumbbell Reverse Fly" and is a fantastic way to strengthen and tone your upper body. To perform the Dumbbell Lying Rear Lateral Raise, you will need a pair of dumbbells and a flat bench or stability ball. Begin by lying facedown on the bench or stability ball, with your feet flat on the ground for stability. Grasp a dumbbell in each hand, allowing your arms to hang straight down towards the floor. Ensure your palms are facing each other and maintain a slight bend in your elbows. Keep your core engaged and your neck in a neutral position as you slowly raise your arms out to the sides, squeezing your shoulder blades together. Maintain a controlled movement, being mindful not to use momentum or excessively swing your arms. Focus on feeling the engagement in your back muscles throughout the exercise. The Dumbbell Lying Rear Lateral Raise is an excellent exercise for improving posture, targeting imbalances in the upper body, and enhancing overall shoulder strength and stability. It can be incorporated into your upper body or back-focused workout routine, whether you are training at home or in the gym. Remember to start with light weights and gradually increase the intensity as your strength improves. As always, it's essential to maintain proper form, listen to your body, and consult with a fitness professional to ensure you are performing exercises correctly and safely.


  • Lie face down on an incline bench that is set to a low incline angle.
  • Grasp a dumbbell in each hand with a pronated grip (palms facing down).
  • Allow your arms to hang straight down from your shoulders, with your elbows slightly bent.
  • Engage your core muscles and keep your back straight throughout the exercise.
  • Exhale and lift the weights to the sides, squeezing your shoulder blades together as you raise your arms parallel to the floor.
  • Pause for a second at the top of the movement, feeling the contraction in your rear delts.
  • Inhale and slowly lower the dumbbells back to the starting position, maintaining control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to isolate the muscles of the rear delts.
  • Use a controlled and slow movement throughout the exercise to maximize muscle engagement.
  • Start with lighter dumbbells and gradually increase the weight as you become stronger.
  • Engage your core and maintain a flat back throughout the exercise to avoid strain or injury.
  • Incorporate variations such as alternating arms or performing a double-arm raise to target different angles of the rear delts.
  • Ensure a full range of motion by lowering the dumbbells until your arms are fully extended and squeezing your shoulder blades together at the top.
  • Listen to your body and adjust the weight accordingly to avoid compromising form.
  • Combine the dumbbell lying rear lateral raise with other shoulder exercises for a well-rounded shoulder workout.
  • Remember to breathe steadily throughout the exercise to provide oxygen to the working muscles.
  • Consult with a fitness professional for personalized guidance and feedback to aid in your progress.


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