Shoulders
The main muscle group listed for this exercise.
Exercise guide
Lying Rear Delt Raise
Lying Rear Delt Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Lying Rear Delt Raise also involves arms, back.
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 Lying Rear Delt Raise
- While holding a dumbbell in each hand, lay with your chest down on a flat bench.
- 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.
- 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.
- Slowly lower the dumbbells to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
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 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.
View exerciseDumbbell 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 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 Lying Rear Delt Raise.
What muscles does Lying Rear Delt Raise work?
Lying Rear Delt Raise primarily trains the shoulders and also involves the arms and back.
Is Lying Rear Delt Raise beginner-friendly?
It is listed as intermediate.
What equipment do I need for Lying Rear Delt 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.