Lying Rear Lateral Raise (Dumbbell)

An isolation exercise performed lying prone on an inclined bench that targets the rear deltoids and posterior shoulders with dumbbells.

Instructions

1. While holding a dumbbell in each hand, lie with your chest down on a slightly inclined (around 15 degrees) adjustable bench.
2. Position the palms in a neutral manner (palms facing your torso) with arms extended and elbows slightly bent. This is your starting position.
3. 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.
4. Maintain arms perpendicular to the torso while keeping them extended throughout the movement.
5. Keep the contraction at the top for a second, then slowly lower the dumbbells to the starting position as you inhale.
6. Repeat for the recommended amount of repetitions.

Tips

• Keep your chest firmly on the bench throughout the movement for stability
• Lead with your elbows rather than your hands to maximize rear delt activation
• Maintain a slight bend in the elbows to reduce stress on the shoulder joint
• Control the weight throughout; avoid using momentum
• The movement should be deliberate and controlled on both the way up and down