Scan to open on your phonegymvim.app/exercises/dumbbell-lying-single-arm-rear-lateral-raise

Dumbbell Lying One-Arm Rear Lateral Raise 6s · no sound

Dumbbell Lying One-Arm Rear Lateral Raise

A chest-supported one-arm raise that isolates the rear deltoid by lifting a hanging dumbbell out to the side.

Primary muscle
Rear Delts
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Isolation
Share

How to do it

  1. Set an incline bench and rest your chest on the upper pad with both feet planted wide.
  2. Hold one dumbbell in the working hand and let that arm hang straight down.
  3. Brace the free forearm across the top of the pad so the torso stays still.
  4. Keep a slight bend in the working elbow and raise the dumbbell out to the side.
  5. Stop when the upper arm reaches about shoulder height without shrugging.
  6. Lower under control to a full hang, finish the set, then switch arms.

Common mistakes

  • Pulling the dumbbell toward the hip, which turns the raise into a row.
  • Lifting the chest off the pad to swing the weight up.
  • Bending the elbow too much, which shortens the lever and cuts deltoid load.
  • Raising the arm forward of the torso so the lateral deltoid takes over.

Muscles worked

Primary
Rear Delts
Secondary
Traps

Similar exercises

Dumbbell Laying Reverse Fly Beginner Dumbbell Laying Reverse Fly Rear Delts Dumbbell Dumbbell Rear Delt Fly Beginner Dumbbell Rear Delt Fly Rear Delts Dumbbell Dumbbell Seated Rear Delt Fly Beginner Dumbbell Seated Rear Delt Fly Rear Delts Dumbbell Barbell Rear Delt Row Intermediate Barbell Rear Delt Row Rear Delts Barbell Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Dumbbell Lying One-Arm Rear Lateral Raise work?
Mainly the rear delts. It also works the traps.
What equipment do you need for the Dumbbell Lying One-Arm Rear Lateral Raise?
It uses dumbbells.
Is the Dumbbell Lying One-Arm Rear Lateral Raise good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Dumbbell Laying Reverse Fly.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod