Step by step instructions, muscle activation and variants for the Dumbbell Lying One Arm Rear Lateral Raise.
A rear deltoid isolation exercise performed lying on one side, raising one dumbbell in a lateral arc to target the posterior shoulder. The side-lying position stabilizes the torso and reduces momentum, making it an excellent corrective and finishing move for the rear delts.
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The Dumbbell Lying One Arm Rear Lateral 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.