Dumbbell Lying One-Arm Rear Lateral Raise

Shoulders

Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral Raise (Start)

Dumbbell Lying One-Arm Rear Lateral Raise (End)

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePull

A rear-delt raise performed lying on your side or chest on a bench so the weight lifts the arm out without body swing.

Strength

Primary musclesShoulders

Secondary musclesMiddle Back

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on your side on a flat bench, or face down on an incline bench, holding a dumbbell in your top hand.
2Let the arm hang across your body toward the floor with a slight elbow bend.
3Keep your head neutral and your torso still.

How to perform

1Raise your arm out and up in an arc until it is roughly in line with your shoulder.
2Lead with your elbow and squeeze your upper back at the top.
3Lower the dumbbell slowly to the start.
4Finish all reps on one side before switching.