Dumbbell Lying One Arm Rear Lateral Raise
Also known as: lying dumbbell one arm rear lateral raise
The point of Dumbbell Lying One Arm Rear Lateral Raise is overhead strength that holds up; independent dumbbell loading is how it gets there.
How to do Dumbbell Lying One Arm Rear Lateral Raise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Rear Lateral Raise Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lying One Arm Rear Lateral Raise Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Lying One Arm Rear Lateral Raise
Swap Dumbbell Lying One Arm Rear Lateral Raise For
Dumbbell Lying One Arm Rear Lateral Raise — Frequently Asked Questions
How do you do the Dumbbell Lying One Arm Rear Lateral Raise?
Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. Keep your arm straight and lift the dumbbell out to the side, away from your body. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. 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 One Arm Rear Lateral Raise work?
The Dumbbell Lying One Arm Rear Lateral 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 One Arm Rear Lateral Raise should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 One Arm Rear Lateral Raise good for beginners?
Not usually. The Dumbbell Lying One Arm Rear Lateral Raise is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Lying One Arm Rear Lateral Raise?
Try the Smith Standing Behind Head Military Press, Kettlebell Double Snatch or the Lever One Arm Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying One Arm Rear Lateral Raise the same as the lying dumbbell one arm rear lateral raise?
Yes. The Dumbbell Lying One Arm Rear Lateral Raise is also commonly called the lying dumbbell one arm rear lateral raise. Different gyms and training programs label it differently, but "lying dumbbell one arm rear lateral raise" refer to this same movement.
