Dumbbell Lying One-Arm Rear Lateral Raise

The Dumbbell Lying One-Arm Rear Lateral Raise isolates the Shoulders through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.

strengthintermediatedumbbellpullisolation
Dumbbell Lying One-Arm Rear Lateral Raise - starting position

Starting position

Dumbbell Lying One-Arm Rear Lateral Raise - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Middle Back

The shoulders handles the primary load during this movement. The middle back assist as stabilizers throughout the range of motion.

How to Dumbbell Lying One-Arm Rear Lateral Raise

  1. 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. 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. 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. 4

    Slowly lower the dumbbell to the starting position as you inhale.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked 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. Secondary muscles include the Middle Back, which assist during the movement.

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

The Dumbbell Lying One-Arm Rear Lateral Raise is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Dumbbell Lying One-Arm Rear Lateral Raise?

You need dumbbell to perform the Dumbbell Lying One-Arm Rear Lateral Raise. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS