About this exercise
A prone isolation movement targeting the rear deltoids by raising dumbbells out to the sides while lying face down on a bench. It effectively isolates the posterior shoulder with minimal involvement from other muscle groups.
Lying Rear Lateral Raise
Step by step instructions, muscle activation and variants for the Lying Rear Lateral Raise.
EasyRear shoulders
How to Perform
- Lie face down on an incline or flat bench, or on the floor, with a dumbbell in each hand hanging straight down
- Keep a slight bend in your elbows throughout the movement
- Raise both arms out to the sides until they are parallel to the floor, squeezing the rear deltoids at the top
- Pause briefly at the top, then slowly lower the dumbbells back to the starting position
- Keep your neck neutral and avoid shrugging your shoulders during the movement
Muscle Activation
Primary
Rear shoulders
Secondary
Trapezius
About the Lying Rear Lateral Raise
The 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.
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