Dumbbell Lying Rear Lateral Raise (Shoulders) – Exercise Guide

Muscles worked: Shoulders

Equipment needed: Dumbbells


1. Lay with your chest placed on an incline bench while holding a dumbbell in each hand extended at arm’s length.

2. The incline bench should be at a 15-20-degree angle from the floor. Maintain a slight bend in your elbows throughout the exercise.

3. Your arms should be perpendicular to the floor, and the palms should be facing each other at the starting position.

4. As you exhale, raise your arms to the sides, so they are parallel to the floor and are perpendicular to your torso.

5. Pause and contract your rear delts as you elevate the dumbbells to the shoulder height.

6. Breathe in and lower the dumbbells to the starting position while maintaining a slow and controlled motion.

Repeat for the recommended reps.

Variations/How To

Target the Rear Delts from Different Angles

You could hit the rear delts from different angles by changing the height of the incline bench. Changing your wrist position from neutral (palms facing each other) to pronated (palms facing backward) can also bring variety to the exercise.

Alternate Exercises for Dumbbell Lying Rear Lateral Raise

Dumbbell Rear Delt Row