Exercise

Dumbbell Lying One-Arm Rear Lateral Raise: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Dumbbell Lying One-Arm Rear Lateral Raise work?

The Dumbbell Lying One-Arm Rear Lateral Raise primarily targets the shoulders, and also recruits the middle back as secondary muscles. It's classified as a intermediate-level strength movement using dumbbell.

What are the most common Dumbbell Lying One-Arm Rear Lateral Raise mistakes?

• Using momentum from the hips or a heavier weight than the shoulder can control strictly.
• Shrugging the traps to help lift the weight instead of isolating the shoulder.
• Raising the arms above shoulder height, which shifts stress onto the joint rather than the muscle.
• Rushing the lowering phase instead of controlling the weight back down.

How should I program the Dumbbell Lying One-Arm Rear Lateral Raise — sets, reps and frequency?

As a single-joint isolation exercise, it responds well to a higher 10-15 reps for 2-4 sets, usually taken close to muscular failure. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Dumbbell Lying One-Arm Rear Lateral Raise variations and alternatives?

• Lying Rear Delt Raise — dumbbell, intermediate level, shoulders
• Side Lateral Raise — dumbbell, beginner level, shoulders
• Arnold Dumbbell Press — dumbbell, intermediate level, shoulders
• Cable Rear Delt Fly — cable, beginner level, shoulders

Dumbbell Lying One-Arm Rear Lateral Raise at a glance

Attribute	Value
Level	Intermediate
Equipment	Dumbbell
Category	Strength
Primary muscles	Shoulders
Secondary muscles	Middle Back

How to do the Dumbbell Lying One-Arm Rear Lateral Raise, step by step:

1. Step 1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
2. Step 2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Step 3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Step 4. Slowly lower the dumbbell to the starting position as you inhale.
5. Step 5. Repeat for the recommended amount of repetitions.