Dumbbell Lying One-Arm Rear Lateral Raise
How to do the Dumbbell Lying One-Arm Rear Lateral Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Mid Back
Dumbbell
How to do the Dumbbell Lying One-Arm Rear Lateral Raise
- 1
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
- 2
Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
- 3
Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
- 4
Slowly lower the dumbbell to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
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Dumbbell Lying One-Arm Rear Lateral Raise: common questions
What muscles does the Dumbbell Lying One-Arm Rear Lateral Raise work?
The Dumbbell Lying One-Arm Rear Lateral Raise primarily works the Shoulders. It also recruits the Mid Back as supporting muscles.
Is the Dumbbell Lying One-Arm Rear Lateral Raise suitable for beginners?
The Dumbbell Lying One-Arm Rear Lateral Raise is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell Lying One-Arm Rear Lateral Raise?
To do the Dumbbell Lying One-Arm Rear Lateral Raise you'll need a dumbbell.
Is the Dumbbell Lying One-Arm Rear Lateral Raise a compound or isolation exercise?
The Dumbbell Lying One-Arm Rear Lateral Raise is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the Dumbbell Lying One-Arm Rear Lateral Raise with correct form?
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability. Follow the full step-by-step above for the complete movement.
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