Dumbbell Lying Rear Lateral Raise

The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.

Benefits

Adds size and strength to the posterior deltoids
The incline takes away the potential of using momentum, making the movement more challenging
Helps develop bigger, more balanced, and healthier shoulders
Great burnout movement on shoulder day
Works the rhomboids and lower and middle traps

Type: Strength
Main Muscle Worked: Shoulders
Equipment: Dumbbell
Level: Intermediate

8.3

Average

Dumbbell Lying Rear Lateral Raise Images

Show female images and videos

Dumbbell Lying Rear Lateral Raise Instructions

Dumbbell Lying Rear Lateral Raise muscle diagram

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.
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.
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.
Slowly lower the dumbbells to the starting position as you inhale.
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.