How to do the Dumbbell Lying One Arm Rear Lateral Raise
Dumbbell Lying One Arm Rear Lateral Raise is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Rhomboids.
Dumbbell Lying One Arm Rear Lateral Raise demonstration · © GymiaFit
Dumbbell Lying One Arm Rear Lateral Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Lying One Arm Rear Lateral Raise step by step
- 1Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- 2Keep your arm straight and lift the dumbbell out to the side, away from your body.
- 3Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 4Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Rear Lateral Raise — questions
What muscles does the Dumbbell Lying One Arm Rear Lateral Raise work?
The Dumbbell Lying One Arm Rear Lateral Raise primarily targets the Delts. It also recruits the Traps, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Lying One Arm Rear Lateral Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying One Arm Rear Lateral Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying One Arm Rear Lateral Raise?
Dumbbell Front Raise, Dumbbell Front Raise V. 2, Dumbbell Full Can Lateral Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying One Arm Rear Lateral Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.