Dumbbell Lying One Arm Rear Lateral Raise

Dumbbell Lying One Arm Rear Lateral Raise

The Dumbbell Lying One Arm Rear Lateral Raise is a powerful exercise that targets the rear delts, upper back, and traps. It is an isolation exercise, which means it focuses on a specific muscle group without the assistance of other muscles. This exercise is especially beneficial for individuals who are looking to improve their posture, strengthen their upper body, or enhance their overall shoulder stability. To perform the Dumbbell Lying One Arm Rear Lateral Raise, you will need a pair of dumbbells and an exercise bench. The exercise starts with lying face down on the bench with one arm extended straight towards the floor and the dumbbell in hand. Keeping your arm slightly bent, engage your rear deltoid and lift the dumbbell up and away from your body in a controlled motion, squeezing your shoulder blades together at the top. Slowly lower the dumbbell back down, maintaining control throughout the movement. To maximize the effectiveness of this exercise, it is important to use an appropriate weight that challenges your muscles without compromising your form. Aim for a weight that allows you to complete 8-12 repetitions with proper technique. Additionally, maintaining a neutral spine and engaging your core will help prevent any unnecessary strain on your lower back. Remember to always start with a proper warm-up and consult with a fitness professional to ensure you are executing the exercise correctly. By incorporating the Dumbbell Lying One Arm Rear Lateral Raise into your workout routine, you can strengthen your upper body, improve your posture, and achieve a well-rounded physique.


  • Lie face down on an incline bench with a dumbbell in one hand, feet on the ground, and your arm fully extended straight down in front of you.
  • Engage your core and keep your spine in a neutral position.
  • Without moving your torso, lift the dumbbell up and away from your body to the side, keeping your arm straight.
  • Continue to raise the dumbbell until your arm is parallel to the ground or slightly above shoulder level.
  • Hold the contracted position for a brief pause, focusing on squeezing your rear deltoid muscles.
  • Slowly lower the dumbbell back to the starting position in a controlled manner.
  • Repeat the movement for the desired number of repetitions before switching arms.
  • Ensure that the motion is coming from the shoulder joint, and not from swinging the body or bending your elbow.
  • Keep your neck relaxed and avoid straining it during the exercise.
  • Remember to breathe in during the eccentric phase (lowering) and breathe out during the concentric phase (raising).

Tips & Tricks

  • Start with light weights and focus on proper form to avoid injury
  • Increase the weight gradually as you build strength and feel comfortable with the exercise
  • Engage your core muscles and maintain a neutral spine throughout the movement
  • Use a controlled and slow tempo to fully work the targeted muscles
  • Focus on squeezing your shoulder blades together during the raise to activate the rear deltoids
  • Incorporate a mind-muscle connection by visualizing your rear delts doing the work
  • Don't allow momentum to take over; focus on using your muscles to lift the weights
  • Perform the exercise in a full range of motion, with the weights coming close to touching the floor
  • Perform an equal number of repetitions on each arm to maintain balance and symmetry
  • Consider incorporating variations of this exercise, such as alternating arms or performing it with both arms simultaneously, to challenge your muscles in different ways


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