Lying Rear Lateral Raise
How to do it
Starting position
- Lie face down on the floor.
- Rest your forehead on the floor or on a towel to keep your neck comfortable.
- Extend your arms out to the sides at shoulder height.
- Bend your elbows slightly and keep them pinned.
Movement
- Lift both arms off the floor using the back of your shoulders.
- Keep your chest on the floor and raise only your arms.
- Pause for 1 to 2 sec at the highest point.
- Slowly lower your arms close to the floor, but do not rest them completely.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- Lifting your chest along with it makes your lower back do the work.
- Do not crane your neck backward; keep your eyes on the floor.
- If you raise your arms above your shoulders, your traps take over.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 15–25 reps |
2 similar exercises
Representative exercise: Dumbbell Lying Rear Lateral Raise
Related exercises
Lying Rotator Cuff RotationHarderBodyweight Lying Shoulder External RotationHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseResistance Band 90° External RotationSame 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.