Dumbbell Lying One Arm Rear Lateral Raise
How to do it
Starting position
- Lie facedown on a flat bench with your chest and stomach against it.
- Hold a dumbbell in one hand and let your arm hang toward the floor.
- Grip the bench leg with your other hand to stabilize your body.
Movement
- Keeping a slight bend in your elbow, raise the dumbbell out to the side.
- Pause briefly when your arm reaches shoulder height.
- Slowly lower back to the starting position.
- Once you finish the reps on one side, switch hands and do the same number of reps.
Breathing
Exhale as you lift, inhale as you lower.
Cautions
- Do not shrug your shoulder toward your ear as you lift.
- If you have to twist your torso to raise the dumbbell, lower the weight.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Dumbbell Flat bench Incline bench Adjustable bench |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
18 similar exercises
Representative exercise: Dumbbell Lying One Arm Rear Lateral Raise
- Lying T-Raise
- Floor T Raise (VERSION 2)
- Dumbbell Lying One Arm Rear Delt Raise
- Dumbbell Lying on Floor Rear Delt Raise
- Kettlebell Lying on Floor Rear Delt Raise
- Cable Supine Reverse Fly
- Resistance Band Seated Reverse Fly
- Dumbbell One Arm Reverse Fly (with support)
- Dumbbell One Arm Reverse Fly (with support) (VERSION 2)
- Floor T Raise
- Lying Prone T Raise
- Prone T Raise
- Lying Upper Body T Raise
- Dumbbell Powell Raise
- Dumbbell Over the Chest Lying Abduction
- Dumbbell Rear Lateral Raise (Head Support)
- Suspension Prone T Raise
- Cable Lying Reverse Fly
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Over the Chest Lying AbductionHarderDumbbell Reverse FlyHarderResistance Band 90° External RotationSimilar exerciseCable Bent Over One Arm Rear Lateral RaiseSimilar exerciseDumbbell Rear Delt RaiseSimilar exerciseReverse Pec Deck FlySame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipmentSuspension Y-Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.