Dumbbell Lying Rear Lateral Raise exercise animation (Männlich)

Dumbbell Lying Rear Lateral Raise

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell lying rear lateral raise is a shoulder isolation exercise that targets the rear deltoids (deltoid posterior), with help from the lateral deltoids, infraspinatus, teres minor, and the lower and middle fibers of the trapezius. Lying chest-down on a flat bench removes momentum and locks your torso in place, making it one of the cleanest ways to build the often-neglected back of the shoulders and improve posture.

Dumbbell Lying Rear Lateral Raise: So führst du sie aus

  1. 1Set a flat bench and grab a dumbbell in each hand with a neutral grip (palms facing each other).
  2. 2Lie face-down on the bench with your chest supported, letting your arms hang straight toward the floor under your shoulders.
  3. 3Brace your core, keep your head in a neutral position, and maintain a soft, slight bend in your elbows.
  4. 4Raise both dumbbells out to your sides in a wide arc, leading with your elbows until your upper arms reach roughly shoulder height.
  5. 5Squeeze your rear delts and shoulder blades at the top, keeping your wrists in line with your forearms.
  6. 6Pause briefly at the top without shrugging or letting the weights swing.
  7. 7Lower the dumbbells under control back to the starting position, resisting gravity the whole way.
  8. 8Complete your reps, then set the dumbbells down safely.

Technik-Tipps

  • Lead the movement with your elbows rather than your hands to keep tension on the rear delts instead of the traps.
  • Use lighter weight than you would for other raises — the rear delts are small and respond better to control than to heavy loading.
  • Keep a fixed, slightly-bent elbow angle throughout so the move stays a raise and not a row.
  • Move slowly and pause at the top; a deliberate squeeze beats swinging heavier dumbbells.

Häufige Fehler

  • Swinging the dumbbells up with momentum, which shifts the work off the rear delts and reduces the muscle tension that drives growth.
  • Bending the elbows more as you lift so the movement becomes a row, recruiting the lats and biceps instead of isolating the rear delts.
  • Shrugging your shoulders toward your ears at the top, which overloads the upper traps and takes the rear delts out of the lift.
  • Raising your arms too high or too far back, which strains the shoulder joint and offers no extra benefit.
  • Lifting your chest off the bench to cheat the weight up, removing the support that makes this exercise so strict.

Häufig gestellte Fragen

What muscles does the dumbbell lying rear lateral raise work?

It primarily targets the rear deltoids (deltoid posterior), with the lateral deltoids, infraspinatus, teres minor, and the lower and middle trapezius fibers assisting.

Why do it lying down instead of bent over?

Lying chest-down on a flat bench supports your torso and eliminates the lower-back strain and momentum of the bent-over version, forcing a stricter rep that better isolates the rear delts.

How many sets and reps should I do?

Rear delts respond well to higher reps with lighter weight — try 3 to 4 sets of 12 to 20 reps, focusing on a controlled tempo and a firm squeeze at the top.

Is the dumbbell lying rear lateral raise good for beginners?

Yes. The chest-supported position makes it hard to cheat, so beginners can learn to feel and isolate the rear delts safely. Start light to nail the form before adding weight.

Where should I feel this exercise?

You should feel it in the back of your shoulders (the rear delts) and across your upper back. If you mostly feel your upper traps or biceps, lighten the load and lead with your elbows.

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