Lying Rear Delt Raise

Instructions

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.

Frequently asked questions

What muscles does the Lying Rear Delt Raise work?

Lying Rear Delt Raise primarily targets the Shoulders. This makes it an effective strength exercise for building shoulders development.

What equipment do I need for the Lying Rear Delt Raise?

You will need a dumbbell to perform the Lying Rear Delt Raise. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Lying Rear Delt Raise suitable for beginners?

The Lying Rear Delt Raise is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Lying Rear Delt Raise a compound or isolation exercise?

The Lying Rear Delt Raise is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Lying Rear Delt Raise?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Lying Rear Delt Raise?

Good alternatives include the Alternating Cable Shoulder Press, Alternating Deltoid Raise, Alternating Kettlebell Press. These exercises target similar muscle groups (Shoulders) and can be substituted based on available equipment or training preference.

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