maratoolLying Rear Lateral Raise
How to do the lying rear lateral raise
- Place the dumbbells at he head of the bench.
- Lie facedown on a raised bench; raised enough for your arms to move freely beneath the bench.
- Place your toes on the floor in order to stabilise yourself.
- Grasp the dumbbells and with a 30 degree bend in your elbows, this is the starting position.
- Raise your arms to shoulder height, maintaining a controlled motion.
- Return to starting position and repeat.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Every exercise for:Shoulders
How this movement works
One joint changes angle and the resistance travels toward you along a single arc. Nothing is positioned to help, so tension stays where you aimed it and the usable load drops sharply against a multi-joint pull for the same muscle. Protect the range of motion; buying weight by shortening the arc defeats the point.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A bench fixes the torso angle and gives you something to drive against, which is what lets the load go up without your position wandering.
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:BenchDumbbell
These train the shoulders too, using equipment this one does not:
- Machine Shoulder (Military) Pressmachine
- Medicine Ball Scoop Throwmedicine ball
- Narrow Parallel Grip Chin-upsbarbell + body only
- One-Arm Kettlebell Clean and Jerkkettlebell
- Seated Cable Shoulder Presscable
Difficulty
Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.
Of the 141 shoulders exercises in this database, 46 are listed at intermediate level.
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.