Exercise
Lying Rear Delt Raise
Also known as: prone rear delt fly, chest supported rear delt raise, flat bench rear delt fly
Lying Rear Delt Raise is a isolation exercise for the shoulders. Main target: posterior deltoid. Also works: middle back and traps. Equipment: dumbbell.
Muscles worked
How to do it
- 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.
- Repeat for the recommended amount of repetitions.
Similar exercises
Reverse Flyes
Dumbbell
Posterior deltoid
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Dumbbell
Posterior deltoid
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell
Posterior deltoid
Dumbbell Lying Rear Lateral Raise
Dumbbell
Posterior deltoid
External Rotation
Dumbbell
Posterior deltoid
Lying One-Arm Lateral Raise
Dumbbell
Posterior deltoid
Alternatives with other equipment
Band Pull Apart
Bands
Posterior deltoid
Face Pull
Cable
Posterior deltoid
Reverse Machine Flyes
Machine
Posterior deltoid
Sled Reverse Flye
Other
Posterior deltoid
Anti-Gravity Press
Barbell
Posterior deltoid
Side Wrist Pull
Bodyweight
Posterior deltoid
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