Step by step instructions, muscle activation and variants for the Dumbbell Lying on Floor Rear Delt Raise.
The dumbbell lying on floor rear delt raise is performed face down on the floor, raising both dumbbells out to the sides to target the posterior deltoids. The floor limits the range of motion slightly compared to a bench, making it a more accessible variation that still effectively isolates the rear delts.
Common mistakes content is coming soon.
The Dumbbell Lying on Floor Rear Delt Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.