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Dumbbell Lying Rear Lateral Raise

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.5

Out of 10

Excellent

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Dumbbell Lying Rear Lateral Raise Images

Dumbbell Lying Rear Lateral Raise
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Dumbbell Lying Rear Lateral Raise
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Dumbbell Lying Rear Lateral Raise Guide

Main Muscle: Shoulders

  1. While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
  2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
  3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
  4. Slowly lower the dumbbells to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions and then switch to the other arm.

Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.



Alternative Exercises For Dumbbell Lying Rear Lateral Raise

Reverse Flyes

Muscle Targeted: Shoulders

9.2

Out of 10

Bent Over Low-Pulley Side Lateral

Muscle Targeted: Shoulders

8.9

Out of 10

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Muscle Targeted: Shoulders

8.5

Out of 10

Top 5 Rated Shoulders Exercises

  1. Clean and Jerk
  2. Seated Barbell Military Press
  3. Push Press
  4. One-Arm Side Laterals
  5. Standing Palm-In One-Arm Dumbbell Press

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  • Reviews & Tips
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of people found this review helpful

UF_15

Review: Dumbbell Lying Rear Lateral Raise

Exercise Rating
9/10

Aug 24, 2011 9:47 AM: Started this yesterday for the first time and loved it. Will definitely become a staple in my routine.

UF_15 BodyStats
Height:
5 '3" (1.61m)
Weight:
115 lbs
Up 4.0 lbs
Bodyfat:
No Data
More Body Stats


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of people found this review helpful

ufw86

Review: Dumbbell Lying Rear Lateral Raise

Exercise Rating
9/10

Aug 2, 2011 3:06 AM: Tried this for the first time yesterday and it's an awesome exercise.

ufw86 BodyStats
Height:
5 '10" (1.78m)
Weight:
180 lbs
Up 20.0 lbs
Bodyfat:
7.0 %
More Body Stats


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of people found this tip helpful

Tyrbolift

Tip: Dumbbell Lying Rear Lateral Raise

Exercise Rating
5/10

Nov 7, 2009 2:28 AM: If you hold the dumbbells aligned perpindicular to your torso, and lift/pull straight vertically, rather than morphing it into a semi-fly movement, (as the example shows) it hits the rear delts much more directly, and doesn't pass off some of the energy to the traps or upper back.

Tyrbolift BodyStats
Height:
6 '0" (1.83m)
Weight:
193 lbs
Down 7.0 lbs
Bodyfat:
12.0 %
More Body Stats


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