Lying Rear Lateral Raise
Muscles worked
Instructions
- 1While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable 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 Lateral Raise
The lying rear lateral raise, performed on a slightly inclined bench, offers a unique angle that intensely isolates the rear deltoid while removing any chance of cheating with the torso, different from the 90-degree chest-supported version. This less common variant creates slightly different resistance throughout the movement, useful for regularly varying the stimulus on this often under-developed area.
check_circleBenefits
- check_circleIntense isolation of the rear deltoid
- check_circleUnique angle that varies the usual stimulus
- check_circleNo cheating possible with the torso
lightbulbExecution tips
- lightbulbKeep a constant slight elbow bend throughout
- lightbulbRaise the arms only until they're parallel to the floor
- lightbulbUse a light load; the rear delt is a small muscle
warningCommon mistakes
- warningToo much load that recruits the traps
- warningRaising the arms higher than shoulder line
- warningElbows bending progressively more during the movement
helpFrequently asked questions
Why is the rear deltoid often weak?expand_more
It's rarely directly worked in common pressing movements, hence the value of training it specifically.
What bench angle should I choose?expand_more
About 15 degrees is enough; the main goal is mostly to stabilize the torso, not create a steep angle.
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