Quick Answer
Lying Rear Lateral Raise is a intermediate strength exercise that targets your shoulders. It uses a dumbbell. Lie prone (face down) on flat or incline bench, chest supported.
Video Tutorial
How to Perform the Lying Rear Lateral Raise
- 1
Lie prone (face down) on flat or incline bench, chest supported.
- 2
Hold dumbbell each hand, neutral grip, arms hanging straight down.
- 3
Slight bend in elbows.
- 4
Exhale, raise arms out to sides in wide arc.
- 5
Lift until arms parallel to floor.
- 6
Squeeze shoulder blades.
- 7
Pause briefly.
- 8
Inhale, slowly lower dumbbells back to start.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Lying Rear Lateral Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lying Rear Lateral Raise work?
The Lying Rear Lateral Raise primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Lying Rear Lateral Raise?
The Lying Rear Lateral Raise needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Lying Rear Lateral Raise suitable for beginners?
The Lying Rear Lateral Raise is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Lying Rear Lateral Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lying Rear Lateral Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.