Dumbbell Lying One Arm Rear Lateral Raise
Dumbbell Lying One Arm Rear Lateral Raise Exercise Description
The Dumbbell Lying One Arm Rear Lateral Raise targets the posterior deltoid through controlled shoulder horizontal abduction, helping develop balanced shoulder musculature and better scapular control. Performing it lying limits momentum and trunk rotation, emphasizing the rear delts while the mid/lower trapezius and rhomboids stabilize the scapula. The rotator cuff (especially infraspinatus and teres minor) assists in maintaining humeral head alignment as the arm moves. Use a light-to-moderate dumbbell so you can lift smoothly without shrugging or twisting. Keep a neutral spine and neck, a slight elbow bend, and move in the scapular plane (slightly out and back) for comfortable shoulder mechanics. The goal is precise arm motion with quiet torso and steady shoulder position.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Deltoid - Lateral
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Teres Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Lying One Arm Rear Lateral Raise Exercise
‘- Lie on your side on a flat bench so the working arm (top side) hangs straight down from your shoulder, dumbbell in hand.
– Set head and spine neutral; brace gently and keep ribs down.
– Pack the shoulder: draw the shoulder blade slightly down and in without shrugging.
– Start with a soft elbow (15–30° bend), wrist neutral, palm facing slightly in or thumb slightly up.
– Raise the arm out and slightly back in an arc, leading with the elbow, until the upper arm reaches about shoulder height relative to your torso.
– Keep the torso still; avoid rotating your chest or swinging the weight.
– Pause briefly at the top with the shoulder blade stable; do not over-retract.
– Lower the dumbbell slowly along the same path until the arm is vertical under the shoulder.
– Maintain smooth breathing and consistent control; stop the range before any shoulder discomfort or loss of form.
Dumbbell Lying One Arm Rear Lateral Raise Tips
‘- Choose a light-to-moderate dumbbell so you can lift smoothly without shrugging or twisting.
– Set your head and spine neutral on the bench, and keep your ribs down with a gentle brace.
– Let the working arm hang straight down from the shoulder so the dumbbell starts directly under the joint.
– Maintain a soft elbow bend (about 15–30°) with a neutral wrist and palm slightly in or thumb slightly up.
– Pack the shoulder by drawing the shoulder blade slightly down and in without shrugging.
– Lift the arm in the scapular plane, moving it out and slightly back in an arc, leading with the elbow.
– Raise only until the upper arm reaches about shoulder height relative to your torso, then pause briefly.
– Keep your torso quiet—avoid rotating your chest or swinging the weight during the lift.
– Lower the dumbbell slowly along the same path until the arm is vertical under the shoulder.
– Use smooth breathing and controlled motion, stopping the range before any shoulder discomfort or form breakdown.
Dumbbell Lying One Arm Rear Lateral Raise Beginner Introduction
The Dumbbell Lying One Arm Rear Lateral Raise is a side-lying free-weight movement centered on the rear part of the shoulder. In this position, the body rests on a bench while the working arm moves through a smooth arc out to the side and slightly behind the torso. Because the torso is supported, swinging, jerking, and twisting are naturally reduced, giving the rear shoulder a chance to handle most of the work. A light to moderate dumbbell is typically chosen so the lift feels controlled rather than forced.
This exercise highlights the back of the shoulders while the mid and lower traps and upper back help hold the shoulder blade steady. Smaller shoulder muscles that surround the joint also play a role in guiding the arm bone as it moves. The slight bend in the elbow and the comfortable, angled path of the arm encourage a natural feeling at the shoulder. Overall, the movement emphasizes deliberate motion, steady alignment through the neck and spine, and a calm, stable upper body.