Dumbbell Lying One Arm Rear Lateral Raise
Description
The dumbbell lying one-arm rear lateral raise is performed lying on your side on a bench, lifting a dumbbell straight up toward the ceiling with the top arm. The side-lying position provides horizontal resistance through the entire range, targeting the rear delt from a unique angle.
Muscle Group
Equipment Required
Dumbbell Lying One Arm Rear Lateral Raise Instructions
- Lie on your left side on a bench. Hold a light dumbbell in your right hand.
- Start with your right arm extended down in front of your body, dumbbell near your left hand.
- Lift the dumbbell straight up toward the ceiling by moving your right arm in a rear delt raise pattern.
- Lift until your arm is perpendicular to the floor (pointing up).
- Squeeze your rear delt at the top.
- Lower under control.
- Keep slight elbow bend throughout.
- Use light weight. Aim for 12 to 15 reps per side.
Dumbbell Lying One Arm Rear Lateral Raise Form & Visual
Dumbbell Lying One Arm Rear Lateral Raise Benefits
- Unique side-lying rear delt angle
- Horizontal resistance throughout range
- Strict isolation of rear delt
- Builds shoulder balance
- Low-impact on joints
- Effective rear delt hypertrophy
Dumbbell Lying One Arm Rear Lateral Raise Muscles Worked
- Posterior deltoid
- Infraspinatus
- Teres minor
- Trapezius (middle)
Dumbbell Lying One Arm Rear Lateral Raise Variations & Alternatives
- DB Rear Delt Fly (bent over)
- DB Incline Rear Lateral Raise
- DB Lying Rear Delt Row
- Face Pull
- Reverse Peck Deck
