Protected preview
Intermediate
Dumbbell Lying One Arm Rear Lateral Raise
3 steps Updated 29/08/2026
Dumbbell Lying One Arm Rear Lateral Raise is a free weights exercise targeting Shoulders (Posterior Deltoids) using Dumbbells.
Step by step
How to perform it
- Lie face down on a flat bench with your legs bent and forefeet firm on the floor. Hold a dumbbell in one hand, letting it hang straight down from your shoulder and your free hand holding the bench for support.
- Keeping your elbow slightly bent, raise the dumbbell out to the side and up to shoulder level, squeezing your shoulder blade at the top of the movement.
- Slowly lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to the other arm.
Continue from here
Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
Back to all exercises
Dumbbell Lying One Arm Rear Lateral Raise
Add it to your program
Build a program