Shoulders
The main area this variation is designed to train.
Exercise guide
Lying Rear Delt Raise
Learn how to do the Lying Rear Delt 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 other nearby stabilizers depending on how you perform the movement.
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 Lying Rear Delt Raise
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- While holding a dumbbell in each hand, lay with your chest down on a flat bench.
- Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
- Now 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. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
- Slowly lower the dumbbells to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
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.
Arnold Dumbbell Press
Arnold Dumbbell Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseCuban Press
Cuban Press is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying One-Arm Rear Lateral Raise is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseFAQ
Common questions about Lying Rear Delt Raise.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Lying Rear Delt Raise work?
Lying Rear Delt Raise mainly works the shoulders. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Lying Rear Delt 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 Lying Rear Delt Raise?
You will usually need Dumbbell for this variation.
How should I progress Lying Rear Delt 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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