Shoulders exercise · dumbbell
Dumbbell Lying Rear Lateral Raise
The dumbbell lying rear lateral raise is a dumbbell exercise that targets the shoulders (deltoids), with the traps and rhomboids assisting.
How to do the dumbbell lying rear lateral raise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
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.
