Quick Answer
Lying Rear Delt Raise is a intermediate strength exercise that targets your shoulders. It uses a dumbbell. Lie prone on flat/incline bench, chest supported.
Video Tutorial
How to Perform the Lying Rear Delt Raise
- 1
Lie prone on flat/incline bench, chest supported.
- 2
Hold DB each hand, neutral grip, arms hanging down.
- 3
Slight elbow bend.
- 4
Exhale, raise arms out to sides wide arc.
- 5
Lift until arms parallel to floor.
- 6
Squeeze shoulder blades.
- 7
Pause.
- 8
Inhale, lower slowly.
- 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 Delt 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 Delt Raise work?
The Lying Rear Delt Raise primarily works your shoulders. Secondary muscles include the traps and upper back.
What equipment do I need for the Lying Rear Delt Raise?
The Lying Rear Delt 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 Delt Raise suitable for beginners?
The Lying Rear Delt 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 Delt 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 Delt 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.