Shoulders
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying One-Arm Rear Lateral Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the back and arms.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Dumbbell Lying One-Arm Rear Lateral Raise also involves back, arms.
Strength
Movement pattern: raise. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Lying One-Arm Rear Lateral Raise
- 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.
- 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.
- 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.
- Slowly lower the dumbbell to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseLying One-Arm Lateral Raise
Lying One-Arm Lateral Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseLying Rear Delt Raise
Lying Rear Delt Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseSeated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Lying One-Arm Rear Lateral Raise.
What muscles does Dumbbell Lying One-Arm Rear Lateral Raise work?
Dumbbell Lying One-Arm Rear Lateral Raise primarily trains the shoulders and also involves the back and arms.
Is Dumbbell Lying One-Arm Rear Lateral Raise beginner-friendly?
It is listed as intermediate.
What equipment do I need for Dumbbell Lying One-Arm Rear Lateral Raise?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.