Lying Rear Lateral Raise
Lying Rear Lateral Raise Exercise Description
The lying rear lateral raise trains the posterior deltoid and the scapular retractors with your body weight as resistance. Performed prone in a “T” position, it emphasizes shoulder horizontal abduction while maintaining neutral spine and controlled scapular motion. Primary muscles include the posterior deltoids, middle trapezius, and rhomboids, with the rotator cuff contributing to glenohumeral stability. Using a thumbs‑up (external rotation) hand position helps keep the shoulders centered and reduces unnecessary upper‑trap dominance. The goal is smooth, precise movement—lifting the arms by moving at the shoulders and shoulder blades, not by arching the lower back or snapping the wrists.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Rhomboid Minor
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Rear Lateral Raise Exercise
‘- Lie face down on a bench or floor; place a folded towel under your forehead to keep a neutral neck.
– Set feet hip‑width, legs long; lightly brace your midsection to prevent low‑back arching.
– Extend arms out to your sides at shoulder height (a “T” shape); thumbs point up, elbows softly bent, wrists neutral.
– “Set” the shoulders: gently draw the shoulder blades down and together without shrugging.
– Lift your arms away from the floor, leading with the elbows; keep ribs down and neck long.
– Stop when your hands are roughly in line with your torso and the shoulder blades are fully retracted without losing neutral spine.
– Pause briefly to maintain control, then lower the arms slowly until they nearly touch the floor.
– Keep the motion smooth and within a comfortable, pain‑free range; avoid using momentum or holding your breath.
Lying Rear Lateral Raise Tips
‘- Place a folded towel under your forehead to help keep your neck in a neutral position.
– Lightly brace your midsection so your lower back doesn’t arch as you lift your arms.
– Extend your arms straight out to the sides in a “T” at shoulder height with thumbs pointing up and wrists neutral.
– Gently draw your shoulder blades down and together before lifting, avoiding any shrugging.
– Lead the lift with your elbows, moving from the shoulders and shoulder blades rather than from the lower back or wrists.
– Keep your ribs down and neck long throughout the movement to maintain a neutral spine.
– Raise your arms only until your hands are roughly in line with your torso and your shoulder blades are fully retracted.
– Pause briefly at the top, then lower your arms slowly and under control until they nearly touch the floor.
– Use a smooth, controlled tempo and stay within a comfortable, pain‑free range of motion.
– Avoid using momentum or holding your breath at any point during the exercise.
Lying Rear Lateral Raise Beginner Introduction
The lying rear lateral raise is a bodyweight movement done face‑down, with the arms stretched out to the sides to form a wide “T” shape. It centers on moving the arms outward in line with the shoulders while the torso stays quiet against the floor or bench. This pattern highlights the rear shoulders and the muscles between the shoulder blades, with the small stabilizers around the shoulder joint working in the background to guide the arm path.
Because the arms rotate so the thumbs angle toward the ceiling, the shoulder joint rests in a more centered position, which can lessen extra tension near the neck. The motion is typically deliberate and unhurried, with the arms lifted and lowered through a comfortable, controlled range rather than being swung. Attention is placed on the shoulder blades gliding and drawing together as the arms rise, while the midsection and lower back remain relatively still. This creates a focused way to challenge the shoulders and upper back using only bodyweight.