Lie face down on a flat bench with dumbbells in hand, arms hanging straight, palms facing each other.
Execution
Raise dumbbells out to your sides until arms are parallel to the floor, pause, then lower slowly. Repeat for desired reps.
Equipment required
Bench, Dumbbells
Target muscles
Shoulders
More Detailed Information
Dumbbell Lying Rear Lateral Raise
How to Do:
Set Up: Lie face down on a flat bench with your chest supported and your arms hanging straight down, holding a dumbbell in each hand.
Grip: Hold the dumbbells with a neutral grip (palms facing each other).
Starting Position: Keep a slight bend in your elbows and engage your core for stability.
Raise: Exhale and lift the dumbbells out to your sides in a wide arc until your arms are parallel to the floor or slightly higher.
Pause: Hold at the top of the movement briefly, squeezing your rear deltoids.
Lower: Slowly return the dumbbells to the starting position, controlling the descent.
Repeat: Perform for the desired number of repetitions.
Benefits:
The dumbbell lying rear lateral raise effectively isolates the rear deltoid muscles, improving shoulder stability and posture. Lying on the bench minimises momentum, ensuring strict form and maximum activation of the target muscles. This exercise also strengthens the upper back, enhancing overall shoulder health and performance.
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