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Male model ex_UVEJWO

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Shoulders · Dumbbell

Dumbbell Lying One Arm Rear Lateral Raise

beginnerstrengthOne side at a time

Dumbbell Lying One Arm Rear Lateral Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target
Delts
Body part
Shoulders
Equipment
Dumbbell
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 4.3 kcal

Primary muscles

  • Shoulders · Posterior Deltoids

Secondary muscles

  • Upper Back · Trapezius, Rhomboids

How to do Dumbbell Lying One Arm Rear Lateral Raise

  1. Lie face down on a flat bench with your legs bent and forefeet firm on the floor. Hold a dumbbell in one hand, letting it hang straight down from your shoulder and your free hand holding the bench for support.
  2. Keeping your elbow slightly bent, raise the dumbbell out to the side and up to shoulder level, squeezing your shoulder blade at the top of the movement.
  3. Slowly lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to the other arm.

Form tips

  • Avoid using momentum; focus on a slow and controlled movement.
  • Maintain a slight bend in your elbow throughout the exercise to reduce joint strain.
  • Breathe steadily, exhaling as you lift the dumbbell and inhaling as you lower it.

Dumbbell Lying One Arm Rear Lateral Raise alternatives

Cable Bent Over One Arm Lateral Raise exercise demonstration

Cable Bent Over One Arm Lateral Raise

Delts · beginner
Kettlebell Single Arm Lateral Raise exercise demonstration

Kettlebell Single Arm Lateral Raise

Delts · intermediate
Cable One Arm Front Raise exercise demonstration

Cable One Arm Front Raise

Delts · beginner
Cable Seated Rear Lateral Raise exercise demonstration

Cable Seated Rear Lateral Raise

Delts · beginner

More delts exercises

Dumbbell One Arm Lateral Raise exercise demonstration

Dumbbell One Arm Lateral Raise

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Dumbbell Lying Rear Lateral Raise exercise demonstration

Dumbbell Lying Rear Lateral Raise

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Dumbbell Incline One Arm Lateral Raise exercise demonstration

Dumbbell Incline One Arm Lateral Raise

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Dumbbell Rear Lateral Raise exercise demonstration

Dumbbell Rear Lateral Raise

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Dumbbell Incline Rear Lateral Raise exercise demonstration

Dumbbell Incline Rear Lateral Raise

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Dumbbell Bent Arm Lateral Raise exercise demonstration

Dumbbell Bent Arm Lateral Raise

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Dumbbell One Arm Front Raise exercise demonstration

Dumbbell One Arm Front Raise

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Dumbbell Side Lying One Hand Raise exercise demonstration

Dumbbell Side Lying One Hand Raise

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Dumbbell Lying One Arm Rear Lateral Raise FAQ

What muscles does Dumbbell Lying One Arm Rear Lateral Raise work?

Dumbbell Lying One Arm Rear Lateral Raise mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Dumbbell Lying One Arm Rear Lateral Raise?

You need a dumbbell.

How many sets and reps of Dumbbell Lying One Arm Rear Lateral Raise should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Lying One Arm Rear Lateral Raise good for beginners?

Yes. Dumbbell Lying One Arm Rear Lateral Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Dumbbell Lying One Arm Rear Lateral Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Dumbbell Lying One Arm Rear Lateral Raise?

Other exercises for the delts include Cable Bent Over One Arm Lateral Raise, Kettlebell Single Arm Lateral Raise, Cable One Arm Front Raise and Cable Seated Rear Lateral Raise.

For developers

Use Dumbbell Lying One Arm Rear Lateral Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_UVEJWO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UVEJWO",
  "name": "Dumbbell Lying One Arm Rear Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_UVEJWO/mp4-720.mp4?…",
    "poster": "https://…/ex_UVEJWO/poster.jpg?…"
  }
}