About this exercise
A lying rear deltoid raise performed on one side at a time, isolating the posterior shoulder with the body supported on a bench or the floor. Lying prone removes momentum and forces the rear delt to do all the work.
Dumbbell Lying One Arm Rear Deltoid Raise
Step by step instructions, muscle activation and variants for the Dumbbell Lying One Arm Rear Deltoid Raise.
EasyRear shoulders
How to Perform
- Lie face-down on a flat bench with one arm hanging straight down toward the floor, holding a light dumbbell with a neutral grip
- Brace your core and keep your head in a neutral position
- Raise the dumbbell out to the side and slightly back in a wide arc, leading with your elbow
- Continue lifting until your arm is roughly parallel to the floor and you feel a strong contraction in the rear deltoid
- Lower the dumbbell slowly back to the starting position under control
- Complete all reps on one side before switching
Muscle Activation
Primary
Rear shoulders
Secondary
Trapezius
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Lying One Arm Rear Deltoid Raise
The Dumbbell Lying One Arm Rear Deltoid 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.
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