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Dumbbell Lying Rear Lateral Raise

Rear delts Upper backTraps Isolation DumbbellFlat benchIncline benchAdjustable bench
Demo (loops)

How to do it

Starting position

  1. Set the bench to about 30 degrees and lie chest down on it.
  2. Hold a light dumbbell in each hand and let your arms hang down.
  3. Have your palms face each other.
  4. Bend your elbows very slightly and keep them fixed.

Movement

  1. Raise your arms out to the sides to shoulder height.
  2. Focus on leading with your elbows before your hands.
  3. Pause briefly where your rear delts contract.
  4. Slowly lower down while maintaining tension.

Breathing

Exhale as you lift and inhale as you lower.

Cautions

  • If the weight is heavy, your elbows bend and it turns into a row.
  • If you shrug your shoulders toward your ears, your traps take over.
  • If your chest lifts off the bench, it means you are using momentum.

Exercise info

Primary musclesRear delts
Secondary musclesUpper back · Traps
EquipmentDumbbellFlat benchIncline benchAdjustable bench
Movement patternIsolation
Rep range12–20 reps
2 similar exercises

Representative exercise: Dumbbell Lying Rear Lateral Raise

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

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Related exercises

Dumbbell Over the Chest Lying AbductionHarderDumbbell Reverse FlyHarderDumbbell Rear Delt RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseResistance Band 90° External RotationSame 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.