Dumbbell Lying Rear Lateral Raise
Description
The dumbbell lying rear lateral raise is a rear deltoid exercise performed lying face down on an incline or flat bench, raising dumbbells out to the sides. The prone position eliminates momentum for strict rear delt isolation.
Muscle Group
Equipment Required
Dumbbell Lying Rear Lateral Raise Instructions
- Lie face down on an incline bench (30 to 45 degrees) with a dumbbell in each hand.
- Let your arms hang straight down below the bench.
- Raise both dumbbells out to the sides with elbows slightly bent.
- Lift until your arms are roughly parallel to the floor.
- Squeeze your rear delts at the top.
- Lower under control.
- Your chest on the bench eliminates all momentum.
- Use light weight. Aim for 12 to 15 reps.
Dumbbell Lying Rear Lateral Raise Form & Visual
Dumbbell Lying Rear Lateral Raise Benefits
- Strict rear delt isolation from prone position
- Eliminates all momentum and body english
- Builds shoulder balance
- Light weight is very effective
- Easy to set up
- Useful for shoulder health
Dumbbell Lying Rear Lateral Raise Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rhomboids
- Infraspinatus
Dumbbell Lying Rear Lateral Raise Variations & Alternatives
- Dumbbell Rear Fly (standing)
- DB Lying Rear Delt Row
- Lever Seated Reverse Fly
- Face Pull
- Incline Bench Y-Raise
