Lying Rear Lateral Raise, One Arm

Dumbbell Lying Rear Lateral Raise, One Arm Exercise

Target Muscle: Posterior Deltoid (Shoulders)

Workout Mechanics: Isolated | Workout Force: Pull Exercise | Utility: Auxiliary

Stablizer Muscle: Flexor Carpi Radialis, Extensor Carpi Radialis

Synergists: Infraspinatus, Teres Minor, Deltoid, Lateral, Trapezius, Middle, Trapezius, Lower, Rhomboids

Lying Rear Lateral Raise, One Arm Instructions

Lying Rear Lateral Raise, One Arm Technique

With dumbbell in one hand, lie chest down on elevated bench. Position palm forward with elbow straight or slightly bent.

Lying Rear Lateral Raise, One Arm Form

Raise upper arm to side until elbow is shoulder height. Maintain upper arms perpendicular to torso with elbow straight throughout exercise. Maintain palm forward position. Lower and repeat.

Bench should be horizontal and be high enough to prevent dumbbell from touching floor. Upper arm should travel in a perpendicular path to the torso to minimize latissimus dorsi involvement. Bench should be high enough to prevent dumbbells from hitting floor and close to horizontal. Lying at a 45� is not a sufficient angle to target the rear deltoids.

Related Dumbbell Exercises
1. Lying Rear Delt Raise
2. Lying Rear Delt Row
3. Lying Rear Lateral Raise
4. Rear Lateral Raise
5. Rear Delt Row
6. Seated Rear Lateral Raise