Lying Rear Lateral Raise

Lying Rear Lateral Raise


This exercise involves lying face down on a bench or stability ball and lifting dumbbells out to the sides to target the rear deltoid muscles. It is a variation of the traditional standing lateral raise.

Muscle Group

Equipment Required

Lying Rear Lateral Raise Instructions

  1. Start by lying face down on a flat bench or exercise ball, with your arms hanging straight down towards the floor.
  2. Engage your shoulder blades and lift your arms up and out to the sides, keeping them straight, until they are level with your shoulders.
  3. Hold for a moment, then slowly lower your arms back down to the starting position.
  4. Repeat for the desired number of repetitions.

Lying Rear Lateral Raise Form & Visual

Lying Rear Lateral Raise

Lying Rear Lateral Raise Benefits

  • Targets the rear deltoids, which are often neglected in traditional shoulder exercises
  • Helps improve posture by strengthening the muscles in the upper back
  • Can be done with light weights or bodyweight, making it accessible for beginners
  • Can be easily modified by changing the angle of the arms or the position of the body
  • Can be done at home or in the gym with minimal equipment

Lying Rear Lateral Raise Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Infraspinatus
  • Terres minor

Lying Rear Lateral Raise Variations & Alternatives

  • Standing Rear Lateral Raise
  • Bent-Over Rear Lateral Raise
  • Cable Rear Lateral Raise
  • Seated Rear Lateral Raise
  • One-Arm Rear Lateral Raise
  • Reverse Fly