Shoulders exercise · dumbbell
Dumbbell Lying One Arm Rear Lateral Raise
The dumbbell lying one arm rear lateral raise is a dumbbell exercise that targets the shoulders (deltoids), with the traps and rhomboids assisting.
How to do the dumbbell lying one arm rear lateral raise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The traps and rhomboids work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
