Lying Rear Delt Raise
Muscles worked
Instructions
- 1While holding a dumbbell in each hand, lay with your chest down on a flat bench.
- 2Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
- 3Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
- 4Slowly lower the dumbbells to the starting position as you inhale.
- 5Repeat for the recommended amount of repetitions and then switch to the other arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Rear Delt Raise
The lying rear delt raise isolates the back of the shoulder by removing any chance of cheating with torso momentum, unlike a standing bent-over raise. Lying chest-down on a flat bench, you raise the dumbbells out to the sides in a fixed plane, ensuring only the rear deltoid does the work of lifting the load. It's an excellent exercise for balancing shoulder development, since the rear delts often lag behind the front and side heads that get more work from pressing movements. It requires little load, with the focus staying on the quality of the contraction rather than the weight lifted. It's ideal at the end of a shoulder or back session to target this often-neglected area.
check_circleBenefits
- check_circleEffectively isolates the rear deltoid
- check_circleRemoves torso-momentum cheating
- check_circleBalances development across all three shoulder heads
- check_circleImproves posture by strengthening the rear shoulder
lightbulbExecution tips
- lightbulbUse a light load and prioritize the quality of the contraction
- lightbulbKeep a slight bend in the elbows throughout
- lightbulbRaise the arms to shoulder height, no higher
- lightbulbControl the descent instead of letting the dumbbells drop
warningCommon mistakes
- warningUsing dumbbells too heavy at the expense of technique
- warningRaising the arms too high above shoulder height
- warningSwinging the dumbbells instead of lifting them with control
- warningKeeping the elbows completely locked, stressing the joint
helpFrequently asked questions
What load should I use for this exercise?expand_more
A light load is plenty, since the goal is to really feel the rear deltoid contraction rather than lift heavy.
Can I use an incline bench instead of a flat one?expand_more
Yes, a slight incline angle also works as long as the chest stays supported to isolate the rear delt.
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