Dumbbell Lying Rear Lateral Raise
Also known as: lying dumbbell rear lateral raise
What Dumbbell Lying Rear Lateral Raise really gives you is round, durable shoulder caps, driven by independent dumbbell loading.
How to do Dumbbell Lying Rear Lateral Raise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- 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 Rear Lateral 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 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.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Dumbbell Lying Rear Lateral Raise
Swap Dumbbell Lying Rear Lateral Raise For
Dumbbell Lying Rear Lateral Raise — Frequently Asked Questions
How do you do the Dumbbell Lying Rear Lateral Raise?
Lie face down on a flat bench with a dumbbell in each hand, palms facing each other. Extend your arms straight down towards the floor, keeping a slight bend in your elbows. Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor. 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 Rear Lateral Raise work?
The Dumbbell Lying 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 Rear Lateral 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 Rear Lateral Raise good for beginners?
Yes. The Dumbbell Lying Rear Lateral 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 Rear Lateral Raise?
Try the Cable Standing Shoulder External Rotation, Kettlebell Alternating Press or the Upright Barbell Row. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying Rear Lateral Raise the same as the lying dumbbell rear lateral raise?
Yes. The Dumbbell Lying Rear Lateral Raise is also commonly called the lying dumbbell rear lateral raise. Different gyms and training programs label it differently, but "lying dumbbell rear lateral raise" refer to this same movement.
