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All exercises

Dumbbell lying on floor rear delt raise

Beginner

Dumbbell lying on floor rear delt raise is a isolation dumbbell exercise for the rear delts, also working the traps and upper back.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Dumbbell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie face down on the floor with a dumbbell in each hand, palms facing each other.
  2. 2Extend your arms straight out in front of you, keeping a slight bend in your elbows.
  3. 3Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
  4. 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell rear delt raiseDumbbell
  • Dumbbell lying one arm deltoid rearDumbbell
  • Dumbbell side lying one hand raiseDumbbell
  • Dumbbell seated bent arm lateral raiseDumbbell
  • Dumbbell raiseDumbbell
  • Band y-raiseResistance band

Harder variations

  • Dumbbell incline one arm lateral raiseDumbbell
  • Dumbbell lying one arm rear lateral raiseDumbbell
  • Dumbbell incline raiseDumbbell
  • Dumbbell incline rear lateral raiseDumbbell
Logged today · 90 seconds restDumbbell lying on floor rear delt raise

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  • Band one arm shoulder pressResistance band
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