Shoulders
The main area this variation is designed to train.
Exercise guide
Dumbbell Lying One-Arm Rear Lateral Raise
Learn how to do the Dumbbell Lying One-Arm Rear Lateral Raise exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Back.
Strength
Movement pattern: raise. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Dumbbell Lying One-Arm Rear Lateral Raise
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
- Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
- Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
- Slowly lower the dumbbell to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the shoulders region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Cuban Press
Cuban Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell One-Arm Upright Row
Dumbbell One-Arm Upright Row is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseIron Cross
Iron Cross is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseArnold Dumbbell Press
Arnold Dumbbell Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseFAQ
Common questions about Dumbbell Lying One-Arm Rear Lateral Raise.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Dumbbell Lying One-Arm Rear Lateral Raise work?
Dumbbell Lying One-Arm Rear Lateral Raise mainly works the shoulders. It can also involve back depending on your setup and range of motion.
Is Dumbbell Lying One-Arm Rear Lateral Raise beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Dumbbell Lying One-Arm Rear Lateral Raise?
You will usually need Dumbbell for this variation.
How should I progress Dumbbell Lying One-Arm Rear Lateral Raise?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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