Dumbbell Lying Rear Lateral Raise

Shoulders

Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise (Start)

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePull

A two-arm rear delt raise performed lying face down on a bench to isolate the back of the shoulders.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 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 face down on an incline or flat bench with a dumbbell in each hand.
2Let your arms hang straight down with a slight bend in the elbows.
3Keep your neck neutral with your forehead just off the pad.

How to perform

1Raise both arms out to the sides in a wide arc, leading with your elbows.
2Stop when your arms are about level with your torso.
3Squeeze your upper back for a moment.
4Lower slowly back to the start.