Exercise

Dumbbell Lying Rear Lateral Raise

Also known as: dumbbell prone rear lateral raise, incline chest supported rear delt fly, db incline rear delt raise

Dumbbell Lying Rear Lateral Raise — position 2

Dumbbell Lying Rear Lateral Raise is a isolation exercise for the shoulders. Main target: posterior deltoid. Also works: middle back and traps. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Posterior deltoid

Secondary

Middle back Traps

How to do it

While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable 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.