Dumbbell Lying On Floor Rear Delt Raise
Also known as: lying dumbbell on floor rear delt raise
Dumbbell Lying On Floor Rear Delt Raise pairs independent dumbbell loading with round, durable shoulder caps — a safe first rung on the ladder.
How to do Dumbbell Lying On Floor Rear Delt Raise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Lying On Floor Rear Delt Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lying On Floor Rear Delt Raise Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Lying On Floor Rear Delt Raise
Swap Dumbbell Lying On Floor Rear Delt Raise For
Dumbbell Lying On Floor Rear Delt Raise — Frequently Asked Questions
How do you do the Dumbbell Lying On Floor Rear Delt Raise?
Lie face down on the floor with a dumbbell in each hand, palms facing each other. Extend your arms straight out in front of you, keeping a slight bend in your elbows. Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying On Floor Rear Delt Raise work?
The Dumbbell Lying On Floor Rear Delt Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying On Floor Rear Delt Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying On Floor Rear Delt Raise good for beginners?
Yes. The Dumbbell Lying On Floor Rear Delt Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Lying On Floor Rear Delt Raise?
Try the Upright Barbell Row, Face Pull or the Band Y-raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying On Floor Rear Delt Raise the same as the lying dumbbell on floor rear delt raise?
Yes. The Dumbbell Lying On Floor Rear Delt Raise is also commonly called the lying dumbbell on floor rear delt raise. Different gyms and training programs label it differently, but "lying dumbbell on floor rear delt raise" refer to this same movement.
