Male model ex_R35IHA

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Shoulders · Dumbbell

Dumbbell Lying Rear Lateral Raise

beginnerstrength

Dumbbell Lying 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, 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 Rear Lateral Raise

Lie face down on a flat bench with a dumbbell in each hand, arms hanging straight down, and palms facing each other.
Raise the dumbbells out to your sides until your arms are parallel to the floor, maintaining a slight bend in your elbows.
Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your neck in a neutral position and avoid straining it during the exercise.
Focus on squeezing your shoulder blades together to maximize the activation of your rear deltoids and upper back muscles.
Maintain a slight bend in your elbows throughout the movement to reduce joint strain.

Dumbbell Lying Rear Lateral Raise alternatives

Cable Seated Rear Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Machine Lateral Raise

Delts · beginner

More delts exercises

Dumbbell Rear Lateral Raise

Delts · intermediate

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Dumbbell Incline Rear Lateral Raise

Delts · intermediate

Dumbbell Seated Lateral Raise

Delts · beginner

Cable Leaning Lateral Raise

Delts · beginner

Lying Lateral Raises Bodyweight

Delts · beginner

Leaning Dumbbell Lateral Raise

Delts · intermediate

Laying Lateral Raise

Delts · intermediate

Dumbbell Lying Rear Lateral Raise FAQ

What muscles does Dumbbell Lying Rear Lateral Raise work?

Dumbbell Lying 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 Rear Lateral Raise?

You need a dumbbell.

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

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

Is Dumbbell Lying Rear Lateral Raise good for beginners?

Yes. Dumbbell Lying 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 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 Rear Lateral Raise?

Other exercises for the delts include Cable Seated Rear Lateral Raise, Plate Lateral Raise, Lateral Raise Bodyweight and Machine Lateral Raise.

For developers

Use Dumbbell Lying 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_R35IHA" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_R35IHA",
  "name": "Dumbbell Lying Rear Lateral Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_R35IHA/mp4-720.mp4?…",
    "poster": "https://…/ex_R35IHA/poster.jpg?…"
  }
}