Lying Dumbbell One-Arm Rear Lateral Raise

To establish a dominating physique, target every muscle group to promote hypertrophy and muscular balance. The lying dumbbell one-arm rear lateral raise is an effective isolation exercise for targeting the posterior deltoid.

It can stimulate muscle growth and improve muscle definition in the shoulders. Add it to your back and shoulder workout with dumbbells to create a well-balanced upper-body appearance.

How To Do

  1. Grab one dumbbell for the exercise.
  2. Locate an available flat bench.
  3. Hold the dumbbell in your right hand.
  4. Lie down on your stomach on the bench, positioning your chin on the very end.
  5. Bend your knees, keeping your toes on the ground.
  6. Grip the frame of the bench with your left hand.
  7. Allow your working arm to hang down at your side. This is your starting position.
  8. Inhale, engaging the core.
  9. On your exhale, raise your working arm out to the side until it is parallel to the floor.
  10. Inhale and return to the starting position.

Tips From Expert

  • Control the movement, slowing the lowering portion of the exercise to increase muscle engagement.
  • Emphasize mind-to-muscle connection while executing the lying dumbbell one-arm rear lateral raise. Focus on engaging the posterior deltoid to improve muscle engagement and training results.
  • Be sure to pull your shoulder blade back to engage your scapula properly. This will help avoid compensation from the upper trap.

Optimal Sets and Reps

Decide your fitness goals before training with exercises like the lying dumbbell one-arm rear lateral raise. This will help determine the ideal sets and reps to enhance results.

Training Type Sets Reps
Strength Training 3–5 3–5
Hypertrophy 3–4 8–12
Endurance Training 2–3 8–15
Power Training 3–5 2–6 (Explosive)
Optimal Sets & Reps of Lying Dumbbell One-Arm Rear Lateral Raise

How to Put in Your Workout Split

The lying dumbbell one-arm rear lateral raise is an upper-body exercise that emphasizes engagement of the posterior, or back, deltoid. It acts as an isolation exercise used to specifically target a designated muscle group, in this case, the rear delt. Isolation exercises are productive for addressing muscular imbalances or weaknesses and promoting muscle growth and strength.

  • Upper/Lower Body Split — This training split is categorized between upper and lower body muscle groups. Normally, upper days consist of arms, the back, and the chest. Lower body days include all the leg muscles, including the glutes, quads, and hamstrings. The lying dumbbell one-arm rear lateral raise engages upper body muscles, hence why it would best fit these days.
  • Muscle-Focused Split — Muscle-focused splits are divided into programs based on what muscle groups are engaged. Day one of training could be calves, hamstrings, quads, and glutes. The proceeding workout could be the shoulders, triceps, and chest. The lying dumbbell one-arm rear lateral raise best fits chest, triceps, and shoulder days.

To program this exercise effectively into your workouts, utilize lighter weight loads to increase muscle engagement. This exercise’s position places a significant weight-bearing load on the shoulder joint, resulting in an understandably lighter weight load to lift.

The exercise also activates a smaller muscle, explaining why weight load decreases for the lifter. Pair with side delt exercises to develop more muscle definition in the shoulders.

Primary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid

The deltoid is a muscle in the shoulder of the upper arm comprising three heads, including the posterior deltoid. The posterior deltoid, or rear delt, is critical in shoulder stability and arm movement. It supports arm extension, horizontal abduction, and shoulder rotation.

The posterior deltoid is the primary muscle engaged in the lying dumbbell one-arm rear lateral raise. It creates arm motion needed to raise the arm back to perform the exercise’s movement pattern.

Secondary Muscle Groups

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Teres Minor

Small muscle at the back of your shoulder blade.

Infraspinatus

Triangular muscle covering the back of your shoulder blade.

Middle Trapezius

The trapezius is a large back muscle termed after its shape and resemblance to a trapezoid. There are three sections of the trapezius, including the upper, middle, and lower trapezius. The middle trapezius is below the upper trap, reaching from the back to the top of the shoulders and neck.

Its role is to support shoulder stability, arm extension, upper body alignment, and pull the shoulders back. Maintaining strength and health in this muscle is crucial for shoulder stabilization while walking, sitting, and keeping good posture. In this exercise, it acts as a secondary muscle to stabilize the shoulders and create arm movement.

Infraspinatus

The infraspinatus is on the back of the shoulder. It is one of the four muscles of the rotator cuff. The triangular-shaped muscle is critical for arm rotation and shoulder stabilization for opening doors and lifting objects. It is necessary for stabilizing the shoulder and creating movement in the side-lying dumbbell rear delt raise.

Teres Minor

The teres minor is one of the four rotator cuff muscles in the shoulder. The narrow muscle is vital for shoulder stabilization and establishing outward arm rotation, also known as lateral or external rotation. To translate, this refers to moving the arm away from the body’s midline.

Actions like reaching for a cup in the cabinet or on the counter utilize the teres minor to support the movement. In the side-lying dumbbell rear delt raise, it stabilizes arm and shoulder movement.

Equipment

Dumbbells

Flat Bench Without Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Bent-Over Rear Delt Fly

Side Lying Dumbbell Rear Delt Raise

Seated Dumbbell Rear Delt Fly

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Chair Inverted Row

Arm Circle

Cross-Body Shoulder Stretch

Reverse Snow Angels

Bear Crawl

Bent-over Rear Delt Fly

Rear Delt Fly Machine

Standing Cable Rear Delt Fly

Resistance Band Pull Apart

Who Should Do?

Bodybuilders

Bodybuilders are known in the fitness world for their impeccable physiques that showcase balanced muscle definition. These lifters commit long hours in and out of the gym to achieve these award-winning physiques. 

In the gym, bodybuilders must use exercise programs that promote hypertrophy and target all muscle groups to create balanced development. It includes encouraging deltoid hypertrophy, including the rear delt. The lying dumbbell one-arm rear lateral raise is effective for muscle growth in the posterior deltoid. 

Individuals Looking To Improve Posture

Various factors including muscular imbalances and weakness can cause poor posture. Not emphasizing good posture while sitting or standing can also contribute to this. Consistent poor posture can negatively affect physical fitness if not addressed. 

The lying dumbbell one-arm rear lateral raise can positively affect posture by helping develop stronger posture-related muscles. Strengthening the middle trapezius and posterior deltoids can improve sitting posture, and correct rounded shoulders, and forward head posture. Consider pairing this exercise with other rear delt bodyweight exercises to improve posture. 

Lifters Wanting Bigger Shoulders

The lying dumbbell one-arm rear lateral raise can produce hypertrophy benefits for any lifter wishing to establish broader shoulders. As an isolation exercise, it emphasizes posterior deltoid engagement to stimulate muscle growth. 

Emphasizing hypertrophy in all three deltoid heads is vital for developing a well-balanced physique. As not every exercise will properly engage all three deltoid heads, it’s critical to implement isolation exercises like this one. 

Who Should Not Do?

Older Populations With Mobility Issues

Some people, such as older populations with mobility restrictions, may find this exercise problematic. Getting up and down from the bench may be challenging, raising the risk of potential falls and injury. Older populations may also have difficulty completing the full range of motion of the exercise. 

An alternative to this exercise for older populations with mobility restrictions is the seated rear delt row. This exercise significantly decreases injury risk as a much safer alternative. 

Anyone With Chronic Shoulder Injuries

We do not recommend anyone with a chronic shoulder injury to perform the lying dumbbell one-arm rear lateral raise. Individuals with a chronic shoulder injury may have a limited range of motion. They may also be suffering from injury-associated pain, which can intensify if aggravated with exercise. 

It doesn’t matter if it’s a rotator cuff or shoulder strain injury. Please do not perform this exercise unless given the go-ahead from your doctor. 

Anyone With A Wrist Injury

Just like shoulder injuries, lifters should not perform this exercise if there is an existing wrist injury. As mobility is often limited by injuries, this can alter comfort levels in various movement patterns. Adding on weight-bearing loads, like holding a dumbbell, can increase pain and discomfort, straining the injury. 

Benefits Of The Exercise

Improves Posture 

Incorporating lying dumbbell one-arm rear lateral raises into your workouts can positively impact posture. This exercise effectively strengthens posture-related muscles, including the middle trapezius and posterior deltoids, helping them provide better support. 

The posterior deltoid supports the shoulder joint by drawing it back. This attribute can also be impactful in preventing forward head posture. The middle trapezius keeps the spinal column aligned to deter poor posture cues like hunching. 

Poor posture is connected to many negative symptoms, like decreased muscle strength, reduced mobility, and shoulder and neck pain. Integrating quality exercises like the lying dumbbell one-arm rear lateral raise can strengthen posture-related muscles to help positively impact posture. 

Builds Strength And Stability  

Being active and integrating resistance training into your weekly routine produces many health and fitness benefits, like strength improvements. Strength developments are also associated with many positive attributes, like increased lean body mass and joint stability. Exercises like the lying dumbbell one-arm rear lateral raise are productive for increasing strength and stability for athletic and functional purposes. 

Stability, in this instance, is the joint’s capacity to preserve alignment and deter unnatural or unwanted movement. If a joint goes outside its normal range of motion, the risk of injury is imminent. 

This is why increasing strength is so important, so the muscles can better support joint stability. It can decrease joint instability and reduce injury risks like osteoarthritis, hyperextension, and sprains. Prioritizing exercises like the lying dumbbell one-arm rear lateral raise can positively influence strength and stability. 

Tones Muscles

The lying dumbbell one-arm rear lateral raise can establish significant results in muscle tone in the posterior deltoids. As an isolation exercise, it specifically targets this muscle to encourage muscle growth and help establish a balanced physique. 

It must be acknowledged that numerous factors can affect the success of achieving desired muscle toning from exercise. Fat and muscle mass percentages are the two most detrimental of them. If a person’s body fat mass is too high, it can result in muscle being hidden underneath the fat. 

To counteract this issue, lifters can enter a bulking or cutting phase. Prioritizing balanced nutrition and quality exercises like the lying dumbbell one-arm rear lateral raise can enhance muscle tone progress. 

Frequently Asked Questions

Are lying dumbbell one-arm rear lateral raises effective?

The lying dumbbell one-arm rear lateral raise can positively impact the posterior deltoids by stimulating hypertrophy and strength gain. It isolates the rear delt to deter muscular imbalances and develop a dominating physique.

What muscles do lying dumbbell one arm rear lateral raises target?

It primarily targets the posterior deltoid. It uses secondary muscles like the middle trapezius, teres minor, and infraspinatus to aid stability and create movement. 

Are lying dumbbell one-arm rear lateral raises safe?

The lying dumbbell one-arm rear lateral raise is considered safe if the correct form is utilized. Lifters are recommended to use lighter weights with this exercise to reduce shoulder strain and improve muscle engagement.

How many lying dumbbell one-arm rear lateral raises should I do?

The answer to this question differs based on your fitness goals. If your goal is hypertrophy, you will perform more repetitions than someone focused on increasing strength.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Calatayud, J., Vinstrup, J., Jakobsen, M.D., Sundstrup, E., Brandt, M., Jay, K., Colado, J.C. and Andersen, L.L. (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
  2. Schoenfeld, B.J., Grgic, J., Van Every, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), p.32. doi:https://doi.org/10.3390/sports9020032.
  3. Yoshimasa Sakoma, Sano, H., Shinozaki, N., Yoshiaki Itoigawa, Yamamoto, N., Ozaki, T. and Eiji Itoi (2010). Anatomical and functional segments of the deltoid muscle. Journal of Anatomy, [online] 218(2), pp.185–190. doi:https://doi.org/10.1111/j.1469-7580.2010.01325.x.
  4. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/#:~:text=The%20trapezius%20muscle%20is%20a,the%20spine%20of%20the%20scapula.
  5. Williams, J.M., Sinkler, M.A. and Obremskey, W. (2023). Anatomy, Shoulder and Upper Limb, Infraspinatus Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513255/#:~:text=The%20infraspinatus%20is%20a%20thick,%2C%20teres%20minor%2C%20subscapularis).
  6. Juneja, P. and Hubbard, J.B. (2023). Anatomy, Shoulder and Upper Limb, Arm Teres Minor Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513324/#:~:text=The%20teres%20minor%20is%20a,collectively%20stabilize%20the%20glenohumeral%20joint.
  7. Ahmet Kurtoglu (2023). Investigation of Deltoid Muscle Activation From Different Angles in Body Building Athletes. SiSli Etfal Hastanesi Tip Bulteni / The Medical Bulletin of Sisli Hospital, [online] pp.410–415. doi:https://doi.org/10.14744/semb.2023.09522.
  8. Lu, L., Robinson, M., Tan, Y., Kusal Goonewardena, Guo, X., Iven Mareels and Oetomo, D. (2020). Effective Assessments of a Short-Duration Poor Posture on Upper Limb Muscle Fatigue Before Physical Exercise. Frontiers in Physiology, [online] 11. doi:https://doi.org/10.3389/fphys.2020.541974.
  9. Kwon, J.W., Son, S.M. and Lee, N.K. (2015). Changes in upper-extremity muscle activities due to head position in subjects with a forward head posture and rounded shoulders. Journal of Physical Therapy Science, [online] 27(6), pp.1739–1742. doi:https://doi.org/10.1589/jpts.27.1739.
  10. Rabello, R., Bertozzi, F., Lucas, I., Molinari, T., Cristian Roncada, Sforza, C., Rodrigues, R. and Tiggemann, C.L. (2022). Activation of the three deltoid muscle portions during common strengthening exercises: A systematic review. Journal of Bodywork and Movement Therapies. [online] doi:https://doi.org/10.1016/j.jbmt.2022.12.002.
  11. Freiberger, E., Sieber, C.C. and Kob, R. (2020). Mobility in Older Community-Dwelling Persons: A Narrative Review. Frontiers in Physiology, [online] 11. doi:https://doi.org/10.3389/fphys.2020.00881.
  12. Larkin-Kaiser, K.A., Parr, J.J., Borsa, P.A. and George, S.Z. (2015). Range of Motion as a Predictor of Clinical Shoulder Pain During Recovery From Delayed-Onset Muscle Soreness. Journal of Athletic Training, [online] 50(3), pp.289–294. doi:https://doi.org/10.4085/1062-6050-49.5.05.
  13. Avery, D.M., Rodner, C.M. and Edgar, C.M. (2016). Sports-related wrist and hand injuries: a review. Journal of Orthopaedic Surgery and Research, [online] 11(1). doi:https://doi.org/10.1186/s13018-016-0432-8.
  14. Indri Hapsari Susilowati, L. Meily Kurniawidjaja, Susiana Nugraha, Nasri, S.M., Pujiriani, I. and Bonardo Prayogo Hasiholan (2022). The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work from home program of the university community. Heliyon, [online] 8(10), pp.e11059–e11059. doi:https://doi.org/10.1016/j.heliyon.2022.e11059.
  15. THOMAS, M.H. and BURNS, S.P. (2016). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. International Journal of Exercise Science, [online] 9(2), p.159. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4836564/#:~:text=Strength%20training%20exercise,%2C%2017).
  16. Blalock, D., Miller, A., Tilley, M. and Wang, J. (2015). Joint Instability and Osteoarthritis. Clinical Medicine Insights Arthritis and Musculoskeletal Disorders, [online] 8, pp.CMAMD.S22147–CMAMD.S22147. doi:https://doi.org/10.4137/cmamd.s22147.
  17. Ganguly, J., Dinkar Kulshreshtha, Almotiri, M. and Jog, M. (2021). Muscle Tone Physiology and Abnormalities. Toxins, [online] 13(4), pp.282–282. doi:https://doi.org/10.3390/toxins13040282.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement