Lying Rear Delt Raise

An intermediate strength exercise for the shoulders, done with a dumbbell and a bench or box.

Movement guide

Lying Rear Delt Raise

Demand · source-assignedMedium (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstrated on the 3D figure

3D demoBent Over Dumbbell Rear Delt Raise With Head On BenchBeginner · A dumbbell + A bench or box

Similar move, beginner grade.

This move

Lying Rear Delt Raise demonstrated on the 3D figure

3D demoLying Rear Delt RaiseIntermediate · A dumbbell + A bench or box

Intermediate grade (source-assigned).

Harder option

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders.

Equipment

A dumbbell + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Seated bent-over rear delt raise demonstrated on the 3D figure

3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or box

Standing Dumbbell Straight-Arm Front Delt Raise Above Head demonstrated on the 3D figure

3D demoStanding Dumbbell Straight-Arm Front Delt Raise Above HeadIntermediate · A dumbbell

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Bent-over cable rear raise demonstrated on the 3D figure

3D demoBent-over cable rear raiseIntermediate · A cable machine

Cable front raise demonstrated on the 3D figure

3D demoCable front raiseBeginner · A cable machine

Cable lateral raise demonstrated on the 3D figure

3D demoCable lateral raiseBeginner · A cable machine

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Questions people ask

What muscles does the Lying Rear Delt Raise work?

Mainly the shoulders.

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

A dumbbell + A bench or box.

Is the Lying Rear Delt Raise good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bent Over Dumbbell Rear Delt Raise With Head On Bench.

What is an easier alternative to the Lying Rear Delt Raise?

Try the Bent Over Dumbbell Rear Delt Raise With Head On Bench. It works similar muscles at a lower grade.

How do I make the Lying Rear Delt Raise harder?

Progress to the Barbell rear-delt row, or add load, range or slower lowering once your form is solid.