Lying Rear Delt Raise

The Lying Rear Delt 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
Lying Rear Delt Raise - starting position

Starting position

Lying Rear Delt Raise - ending position

Ending position

Muscles Worked

Primary Shoulders

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Lying Rear Delt Raise

  1. 1

    While holding a dumbbell in each hand, lay with your chest down on a flat bench.

  2. 2

    Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.

  3. 3

    Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.

  4. 4

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

  5. 5

    Repeat for the recommended amount of repetitions and then switch to the other arm.

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 Lying Rear Delt Raise work?

The Lying Rear Delt Raise primarily targets the Shoulders. It's an effective isolation exercise for building shoulders strength.

Is the Lying Rear Delt Raise good for beginners?

The Lying Rear Delt 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 Lying Rear Delt Raise?

You need dumbbell to perform the Lying Rear Delt 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