Dumbbell Lying One Arm Rear Lateral Raise
Dumbbell Lying One Arm Rear Lateral Raise Exercise Description
The dumbbell lying one‑arm rear lateral raise is a chest‑supported, unilateral variation that emphasizes the posterior deltoid through controlled shoulder horizontal abduction. Supporting muscles include the middle and lower trapezius and rhomboids for scapular control, with the rotator cuff (especially infraspinatus and teres minor) stabilizing the humeral head. Lying on an incline bench limits trunk momentum and helps maintain a neutral spine and neck, allowing you to focus on the rear‑delt motion. The goal is to lift the upper arm out to the side in line with the shoulder while keeping a slight elbow bend, a quiet wrist, and the shoulder away from the ear. Smooth, controlled reps with a stable torso and consistent elbow angle keep the work on the posterior deltoid and promote precise scapulohumeral coordination.
- 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
‘- Set an incline bench to roughly 30–45°. Lie prone with your chest supported and feet planted, head in a neutral position.
– Hold a dumbbell in one hand, palm facing in (neutral grip). Lightly hold the bench with the free hand for stability.
– Let the working arm hang straight below the shoulder. Brace lightly, ribs down, and set the shoulder blade gently “down and back.”
– With a soft elbow (slight bend), lead with the elbow and raise the arm out to the side in line with your shoulder until your upper arm is roughly level with your torso.
– Keep the elbow angle the same; avoid shrugging or rotating your torso. Wrist stays neutral—don’t twist or cock it.
– Pause briefly at the top with the shoulder centered (no forward roll).
– Lower the dumbbell slowly along the same path until the arm is vertical, maintaining control and scapular position.
– Switch sides and repeat.
– Avoid: using momentum, arching the low back, hiking the shoulder toward the ear, or letting the shoulder drift forward at the bottom.
Dumbbell Lying One Arm Rear Lateral Raise Tips
‘- Set the incline bench to roughly 30–45° and keep your chest supported against it throughout the set.
– Plant your feet and keep your torso stable so the motion comes from the shoulder, not trunk movement.
– Let the working arm hang straight below the shoulder and gently set the shoulder blade “down and back” before lifting.
– Use a neutral grip on the dumbbell and lightly hold the bench with your free hand for stability.
– Maintain a soft but consistent elbow bend and lead the lift with your elbow.
– Raise the arm out to the side in line with your shoulder until your upper arm is roughly level with your torso.
– Keep your wrist neutral—avoid twisting or cocking it during the movement.
– Pause briefly at the top with the shoulder centered, avoiding any forward roll of the shoulder.
– Lower the dumbbell slowly along the same path, maintaining control and your scapular position.
– Avoid using momentum, arching your low back, hiking the shoulder toward your ear, or letting the shoulder drift forward at the bottom.
Dumbbell Lying One Arm Rear Lateral Raise Beginner Introduction
The dumbbell lying one‑arm rear lateral raise is a face‑down dumbbell movement performed on an incline bench, working one side at a time. With the chest resting on the bench, the body stays relatively still so the motion centers on the back of the shoulder. The arm moves outward from beneath the body until it lines up roughly with the torso, with a gentle bend at the elbow and a relaxed hand position. This setup steers the work toward the rear part of the shoulder rather than the lower back or neck.
Because the torso is supported, this exercise highlights controlled action around the shoulder joint and shoulder blade. The rear shoulder muscles do most of the lifting, while the traps, upper back, and rotator cuff assist in guiding the arm and keeping the joint steady. The single‑arm format encourages equal effort on both sides and helps reveal strength or control differences between them. Slow, steady repetitions and a calm body position give this movement a focused, precise feel that suits deliberate shoulder and upper‑back training.