Dumbbell Lying One Arm Rear Lateral Raise exercise animation (Hombre)

Dumbbell Lying One Arm Rear Lateral Raise

Músculo objetivo
Deltoid Posterior
Músculos sinergistas
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipamiento
Dumbbell
Parte del cuerpo
Shoulders
Tipo
Strength

The dumbbell lying one arm rear lateral raise is a unilateral shoulder isolation exercise that targets the posterior deltoid (rear delts), with help from the lateral deltoid, infraspinatus, teres minor, and the lower and middle fibers of the trapezius. Performed lying on your side on a bench, the angle removes momentum and locks the rear delt under tension, making it a precise accessory for shoulder balance and posture.

Cómo hacer el Dumbbell Lying One Arm Rear Lateral Raise

  1. 1Lie on your side on a flat bench, with the working arm on top and the dumbbell held in that hand with a neutral grip (palm facing your feet).
  2. 2Let the working arm hang down and slightly across in front of your chest so the dumbbell starts below shoulder level.
  3. 3Brace your core and keep your torso square to the bench so you don't roll back as you lift.
  4. 4Lead with your elbow and raise the dumbbell out and up in a wide arc until your arm is roughly level with your shoulder.
  5. 5Keep a slight, fixed bend in the elbow throughout and feel the contraction in the back of your shoulder at the top.
  6. 6Pause briefly at the top without shrugging the trapezius up toward your ear.
  7. 7Lower the dumbbell under control back to the start, resisting the weight the whole way down.
  8. 8Complete all reps on one side, then switch sides and repeat with the other arm.

Consejos de técnica

  • Lead with the elbow rather than the hand to keep tension on the rear delt instead of shifting it to the lateral delt or traps.
  • Use a lighter weight than you would for a standing raise — lying on your side removes momentum, so good reps come from control, not load.
  • Keep the movement slow and deliberate, especially on the way down, to maximize time under tension.
  • Keep your neck relaxed and your shoulder pulled down, letting the back of the shoulder do the work.

Errores comunes

  • Swinging or jerking the dumbbell up with momentum, which takes tension off the posterior deltoid and reduces the benefit of the exercise.
  • Rolling your torso backward as you lift to cheat the weight higher, which turns it into a different movement and loses rear-delt focus.
  • Shrugging the trapezius up toward the ear at the top, shifting the load to the upper traps instead of the rear delt.
  • Going too heavy and bending the elbow more to press the weight up, which recruits other muscles and strains the shoulder.

Preguntas frecuentes

What muscles does the dumbbell lying one arm rear lateral raise work?

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

Why do it lying on your side instead of standing?

Lying on your side on a bench removes momentum and body English, so the posterior deltoid stays under constant tension through a full arc. It isolates the rear delt better than a bent-over standing raise, which is easy to cheat.

How many sets and reps should I do?

As an isolation accessory, 3 sets of 12–20 reps per arm with a light dumbbell works well. The rear delts respond to higher reps and strict form rather than heavy loading.

Is this exercise good for beginners?

Yes. It's a low-risk isolation move, and lying on the bench keeps your form honest. Start light, lead with the elbow, and focus on feeling the back of the shoulder before adding weight.

Where should I feel this exercise?

You should feel it in the back of your shoulder — the posterior deltoid. If you feel it mostly in your upper traps or the side of your shoulder, lighten the load, lead with your elbow, and avoid shrugging.

Ejercicios relacionados