Lying Rear Lateral Raise
Expert Advice
Keep your movements controlled and avoid using momentum. Focus on using your shoulder muscles to lift the weights, not your back or arms.
How-to-do Steps
- Lie face down on a flat bench with your arms hanging straight down and palms facing each other.
- Engage your core and raise your arms out to the sides, keeping a slight bend in the elbows.
- Lift until your arms are parallel to the ground, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Rear Lateral Raise primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders67%
Secondary
Traps33%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Rear Lateral Raise work?
Lying Rear Lateral Raise primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Rear Lateral Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Rear Lateral Raise suitable for beginners?
Yes, Lying Rear Lateral Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
