Lying Rear Lateral Raise
Description
The lying rear lateral raise lies face down on the floor and lifts both arms out to the sides at shoulder height with no weight. It activates the rear deltoids and mid-traps using only the weight of the arms against gravity. It is a bodyweight version of the prone rear delt fly.
Equipment Required
Lying Rear Lateral Raise Instructions
- Lie face down on the floor. Arms extended out to the sides at shoulder height.
- Thumbs pointing up.
- Lift both arms as high as possible off the floor.
- Squeeze your shoulder blades together and your rear delts at the top.
- Hold for 1 to 2 seconds.
- Lower under control.
- The weight of your arms provides the resistance.
- Aim for 15 to 20 reps.
Lying Rear Lateral Raise Form & Visual
Lying Rear Lateral Raise Benefits
- Bodyweight rear delt activation
- No equipment needed
- Excellent warm-up before pressing
- Builds posture and shoulder balance
- Very accessible
- Good for rehab and prehab
Lying Rear Lateral Raise Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rhomboids
- Infraspinatus
Lying Rear Lateral Raise Variations & Alternatives
- DB Lying Rear Lateral Raise
- Floor T-Raise
- Swimmer
- Prone Y-Raise
- Prone I-Raise
