Dumbbell Lying On Floor Rear Delt Raise
Dumbbell Lying On Floor Rear Delt Raise Exercise Description
The Dumbbell Lying on Floor Rear Delt Raise is a prone reverse‑fly performed on the ground to isolate the posterior deltoids through shoulder horizontal abduction. The floor position stabilizes the torso and limits momentum, promoting smooth, controlled reps. Posterior deltoids are the prime movers; the middle trapezius and rhomboids assist by keeping the scapulae set as the arms move. A neutral spine and quiet neck are key—shoulders stay down away from the ears while the upper arms lift. Expect a shorter range of motion than on a bench; this is normal and helps maintain precise technique with lighter loads.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Infraspinatus, Teres Minor
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- 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 On Floor Rear Delt Raise Exercise
‘- Lie prone on the floor with legs long, forehead on a folded towel, and neck neutral.
– Hold dumbbells with arms extended out to your sides in a “T.” Keep a soft elbow bend (about 10–20 degrees).
– Set your ribs down and lightly draw the shoulder blades down and toward the spine without arching the low back.
– Grip neutral to slight external rotation (thumbs angled slightly up). Keep wrists straight.
– Initiate by moving the upper arms out and up, not by bending the elbows or lifting the chest.
– Raise until hands are roughly level with your torso or just before the shoulders start to shrug.
– Briefly pause while keeping the neck relaxed and shoulder blades stable.
– Lower the dumbbells under control to a hover or gentle touch on the floor—no bouncing.
– Maintain steady breathing, neutral spine, and quiet lower body throughout.
– Avoid: shrugging, flaring the ribs, turning it into a row (elbows bending), or looking up.
Dumbbell Lying On Floor Rear Delt Raise Tips
‘- Rest your forehead on a folded towel to help keep your neck neutral.
– Keep your arms in a “T” with a soft elbow bend of about 10–20 degrees throughout the movement.
– Set your ribs down and gently draw your shoulder blades down and toward your spine without arching your low back.
– Use a neutral to slightly externally rotated grip with thumbs angled slightly up, and keep your wrists straight.
– Initiate each rep by moving your upper arms out and up, not by bending the elbows or lifting your chest.
– Raise only until your hands are roughly level with your torso or just before your shoulders start to shrug, accepting the shorter range of motion from the floor.
– Keep your shoulders down away from your ears, with your neck relaxed and shoulder blades stable as you pause briefly at the top.
– Lower the dumbbells under control to a hover or gentle touch on the floor—no bouncing.
– Maintain steady breathing, a neutral spine, and a quiet lower body for the entire set.
– Avoid shrugging, flaring your ribs, turning the movement into a row by bending the elbows, or looking up.
Dumbbell Lying On Floor Rear Delt Raise Beginner Introduction
The Dumbbell Lying on Floor Rear Delt Raise is a floor‑based reverse fly variation designed to highlight the back of the shoulders while the body rests face‑down on the ground. With the torso supported by the floor and the arms moving out to the sides in a wide arc, the movement emphasizes slow, deliberate lifting rather than swinging the weights. The main work happens in the rear shoulders, with the upper back muscles between the shoulder blades helping to steady the shoulder area as the arms travel outward and upward.
Because the body is on the floor instead of a bench, the arm path is naturally shorter, so the dumbbells rise only until they are roughly in line with the body. This more compact motion pairs well with lighter weights and an emphasis on calm, steady breathing. Throughout the raise, the spine stays in its natural alignment, the neck remains at ease, and the shoulders stay relaxed away from the ears, creating a focused challenge for the rear shoulders and upper back without extra movement from the lower body.