Step by step instructions, muscle activation and variants for the Dumbbell Lying Rear Lateral Raise.
The dumbbell lying rear lateral raise targets the rear deltoids and upper back by having you lie face down on a flat bench and raise the dumbbells out to the sides. This prone position isolates the rear shoulder better than standing variants by removing momentum and minimizing trap involvement.
Common mistakes content is coming soon.
The Dumbbell Lying 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.