Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral Raise is a isolation strength exercise using dumbbell that trains the rear delts, shoulders.

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Primary muscles: Rear Delts, Shoulders

Secondary muscles: Middle Back

How to do it

1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Dumbbell Lying One-Arm Rear Lateral Raise from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Rear Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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