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Sports data and artwork powered by TheSportsDB.

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Movement · Shoulders

Dumbbell Lying One Arm Rear Lateral Raise

Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. Keep your arm straight and lift the dumbbell out to the side, away from your body. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.

TargetDelts
Equipmentdumbbell
Body partShoulders

Technique

How to Perform

  1. 1

    Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.

  2. 2

    Keep your arm straight and lift the dumbbell out to the side, away from your body.

  3. 3

    Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

  4. 4

    Repeat for the desired number of repetitions, then switch to the other arm.

Muscles worked

Target and supporting

Target

Delts

Secondary

TrapsRhomboids

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.