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All exercises

Dumbbell lying one arm rear lateral raise

Intermediate

Dumbbell lying one arm rear lateral raise is a isolation dumbbell exercise for the side delts, also working the traps and upper back.

Trained one side at a time.

What it works

Primary muscle

Side 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 a flat bench with a dumbbell in one hand, hanging towards the floor.
  2. 2Keep your arm straight and lift the dumbbell out to the side, away from your body.
  3. 3Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  4. 4Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Barbell rear delt raiseBarbell
  • Cable seated rear lateral raiseCable
  • Dumbbell lying rear lateral raiseDumbbell
  • Dumbbell rear lateral raiseDumbbell
  • Dumbbell incline rear lateral raiseDumbbell
  • Dumbbell rear lateral raise (support head)Dumbbell

Easier variations

  • Dumbbell full can lateral raiseDumbbell
  • Dumbbell lateral raiseDumbbell
  • Dumbbell lying on floor rear delt raiseDumbbell
  • Dumbbell one arm lateral raise with supportDumbbell
Logged today · 90 seconds restDumbbell lying one arm rear lateral raise

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