Animated GIF · Available via API
gif_boxDumbbell Lying On Floor Rear Delt Raise
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Lying On Floor Rear Delt Raise is a beginner single-joint isolation pulling exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
list_alt Step-by-Step Instructions
Lie face down on the floor with a dumbbell in each hand, palms facing each other.
Extend your arms straight out in front of you, keeping a slight bend in your elbows.
Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Delts — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dumbbell Lying On Floor Rear Delt Raise is classified as a Beginner strength exercise, so beginners and anyone new to training Shoulders can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
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