Lying Rear Delt Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
Starting position
End position
How to Do Lying Rear Delt Raise
- 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.
Muscles Worked
Alternatives to Lying Rear Delt Raise
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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2
Dumbbell Lying Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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3
Lying One-Arm Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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4
Seated Bent-Over Rear Delt Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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5
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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6
Barbell Rear Delt Row
A beginner compound strength exercise that works the shoulders, using a barbell.
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7
Cable Rear Delt Fly
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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8
Cable Rope Rear-Delt Rows
A beginner compound strength exercise that works the shoulders, using a cable machine.
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9
Bent Over Dumbbell Rear Delt Raise With Head On Bench
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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10
Front Plate Raise
An intermediate isolation strength exercise that works the shoulders.
Frequently Asked Questions
What muscles do lying rear delt raise work?
Lying Rear Delt Raise primarily works the shoulders.
What equipment do I need for lying rear delt raise?
Lying Rear Delt Raise uses dumbbells.
Lying Rear Delt Raise: is it suitable for beginners?
Lying Rear Delt Raise is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of lying rear delt raise?
Dumbbell Lying One-Arm Rear Lateral Raise, Dumbbell Lying Rear Lateral Raise, Lying One-Arm Lateral Raise train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my lying rear delt raise reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lying rear delt raise can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lying Rear Delt Raise with AI
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