Lying Rear Delt Raise

How to do the Lying Rear Delt Raise

1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
2. 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.
3. 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.
4. Slowly lower the dumbbells to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions and then switch to the other arm.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Internal Rotation with Band Resistance Bands Lateral Raise - With Bands Resistance Bands Double Kettlebell Snatch Kettlebell

Easier than the Lying Rear Delt Raise

Same movement pattern, lower entry difficulty — work up from here.

Band Pull Apart beginner · Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner · Dumbbell Bent Over Low-Pulley Side Lateral beginner · Cable Machine

Harder than the Lying Rear Delt Raise

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Lying Rear Delt Raise with

Opposing middle back work — alternate sets without extra rest.

Middle Back Shrug middle back Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

What muscles does the Lying Rear Delt Raise work?

The Lying Rear Delt Raise primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

What equipment do you need for the Lying Rear Delt Raise?

Dumbbells. Without dumbbells, Band Pull Apart, Back Flyes - With Bands, and External Rotation with Band train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Lying Rear Delt Raise suitable for beginners?

It is rated intermediate. Start with Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral and work up.

Where should the Lying Rear Delt Raise go in a workout?

Late — the Lying Rear Delt Raise is isolation work, so it follows your compounds. Supersetting it with Middle Back Shrug and Bent Over Two-Dumbbell Row cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell