Dumbbell Lying One Arm Rear Lateral Raise
Expert Advice
Keep your core engaged and move your arm in a controlled manner, focusing on using your rear deltoid to perform the lift.
How-to-do Steps
- Lie on your side on a flat bench with a dumbbell in your top hand.
- Keep your top arm slightly bent and perpendicular to your torso.
- Lift the dumbbell up and away from your body, using your rear deltoid.
- Lower the dumbbell back to the starting position with control.
- Complete the desired number of repetitions before switching sides.
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Muscles Worked
Dumbbell Lying One Arm Rear Lateral Raise primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying One Arm Rear Lateral Raise work?
Dumbbell Lying One Arm Rear Lateral Raise primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying One Arm Rear Lateral Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying One Arm Rear Lateral Raise suitable for beginners?
Dumbbell Lying One Arm Rear Lateral Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
