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§ L · Exercises · ShouldersUpdated 6/2026

Dumbbell Lying One Arm Rear Lateral Raise

Builds the rear delts and upper back support. It helps posture and balances pressing movements in the gym.

Muscle group
Shoulders
Equipment
Dumbbell
Exercise type
Isolation
Technique
Basic technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
Back

How to perform

§ 02 · Steps
  1. 01

    Lie face down on a flat or incline bench with your chest firmly supported against the bench and one arm hanging over the edge holding a dumbbell.

  2. 02

    Hold the dumbbell with a neutral grip, keep your shoulder blades lightly pulled together, and brace your core.

  3. 03

    Raise the dumbbell out to the side and slightly backward in line with your upper arm, keeping a slight bend in your elbow, until your upper arm is in line with your torso, and squeeze your rear deltoid at the top.

  4. 04

    Lower the dumbbell under control over 2–3 seconds without swinging, and repeat for the desired number of reps before switching sides.

Beginner's guide

§ 03 · Guide
What it works

Builds the rear delts and upper back support. It helps posture and balances pressing movements in the gym.

What it should feel like

You should feel it in the rear delt and a bit around the shoulder blades, not in your neck or arm.

Most common mistake

A common mistake is shrugging the shoulder or swinging the weight up. Use a lighter dumbbell and lift under control with the rear delt.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Lying One Arm Rear Lateral Raise is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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SisuLift app workout view

Tips

§ 05 · Tips

Keep a slight bend in your elbow and initiate the movement with your shoulder blade rather than lifting with your arm alone. Reduce the weight if you start swinging or shrugging your shoulder toward your ear.

A great isolation exercise for the rear deltoid, with torso support reducing assistance from other muscles.

More exercises: Shoulders

§ 06 · Same muscles

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