Lying Rear Delt Raise
How to do the Lying Rear Delt Raise
- 1
While holding a dumbbell in each hand, lay with your chest down on a flat bench.
- 2
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.
- 3
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.
- 4
Slowly lower the dumbbells to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions and then switch to the other arm.
How to program the Lying Rear Delt Raise
Sets and reps
As an isolation movement, the Lying Rear Delt Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Rear Delt Raise is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Lying Rear Delt Raise work?
The Lying Rear Delt Raise primarily targets the Shoulders.
What equipment do I need for the Lying Rear Delt Raise?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Lying Rear Delt Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
