Dumbbell Lying One-Arm Rear Lateral Raise
A chest-supported one-arm raise that isolates the rear deltoid by lifting a hanging dumbbell out to the side.
How to do it
- Set an incline bench and rest your chest on the upper pad with both feet planted wide.
- Hold one dumbbell in the working hand and let that arm hang straight down.
- Brace the free forearm across the top of the pad so the torso stays still.
- Keep a slight bend in the working elbow and raise the dumbbell out to the side.
- Stop when the upper arm reaches about shoulder height without shrugging.
- Lower under control to a full hang, finish the set, then switch arms.
Key technique cue
Chest stays on the pad; raise the dumbbell out to the side, don't pull it to the hip.
Common mistakes
- ✕ Pulling the dumbbell toward the hip, which turns the raise into a row.
- ✕ Lifting the chest off the pad to swing the weight up.
- ✕ Bending the elbow too much, which shortens the lever and cuts deltoid load.
- ✕ Raising the arm forward of the torso so the lateral deltoid takes over.
Benefits
- ✓ Chest support removes torso swing so the rear deltoid has to lift the load.
- ✓ Training one arm at a time exposes left-to-right shoulder differences.
- ✓ A short, light isolation move that slots into shoulder accessory programming.
Progression: from easier to harder
-
Step 1 You are here - Dumbbell Lying One-Arm Rear Lateral Raise
- Dumbbell Lying Reverse Fly
- Prone Lateral Raises
- Reverse Pec Deck
-
Step 2 -
Step 3
About the exercise
The lying one-arm rear lateral raise braces the torso on an incline pad so the working arm can swing freely. From a hang with a slight elbow bend, the arm lifts in a wide arc until it reaches about shoulder height. Keeping that path perpendicular to the torso loads the posterior deltoid instead of turning the lift into a row. The free hand steadies the pad, and the mid traps and rhomboids help control the scapula.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.