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Lying Rear Lateral Raise

Lying Rear Lateral Raise

The lying rear lateral raise is a fantastic upper body exercise that targets the shoulders and upper back muscles. It is an effective exercise for building strength and increasing shoulder stability. To perform this exercise, you will need a bench or an exercise mat. The lying rear lateral raise is typically done by lying face down on a bench or exercise mat with your arms hanging straight down towards the floor. Holding a pair of dumbbells, you will then engage your upper back muscles to lift the dumbbells to shoulder height out to the sides, making sure to keep your arms straight throughout the movement. This exercise primarily targets the rear deltoids, which are the muscles responsible for shoulder extension and external rotation. By incorporating the lying rear lateral raise into your workout routine, you can improve your posture and strengthen the muscles that often get neglected in traditional shoulder exercises. Additionally, this exercise allows for a greater range of motion compared to standing or seated variations, ensuring that you engage the targeted muscles more effectively. Remember, it is important to choose a weight that challenges you but still allows you to maintain proper form. As with any exercise, it's crucial to listen to your body and avoid any excessive strain or discomfort. Incorporating the lying rear lateral raise into your workout routine will help you develop stronger shoulders and a more balanced upper body.


  • Start by lying on your stomach on a flat bench or exercise mat.
  • Hold a dumbbell in each hand with your palms facing down, and let your arms hang straight down towards the floor.
  • Engage your core and lift both dumbbells out to the sides, while keeping your elbows slightly bent.
  • Continue raising your arms until they are in line with your body and parallel to the floor.
  • Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  • Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and to protect your lower back.
  • Squeeze your shoulder blades together as you lift your arms to activate your rear deltoid muscles.
  • Maintain a slight bend in your elbows rather than locking them out to avoid excess strain on the joints.
  • Focus on the mind-muscle connection by visualizing your rear deltoids working with each repetition.
  • Control the movement and avoid using momentum or swinging your arms for maximum effectiveness.
  • Start with light weights and gradually increase the resistance as you build strength and improve your form.
  • Breathe steadily and exhale as you lift your arms, inhaling as you lower them down.
  • Perform the exercise in a slow and controlled manner, emphasizing the eccentric (lowering) phase.
  • Incorporate variety by using different equipment such as dumbbells, resistance bands, or cables.
  • Listen to your body and stop if you experience any pain or discomfort.

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