Exercise

Lying Rear Delt Raise: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Lying Rear Delt Raise work?

The Lying Rear Delt Raise primarily targets the shoulders, with no listed secondary muscles in the dataset. It's classified as a intermediate-level strength movement using dumbbell.

What are the most common Lying Rear Delt 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 Lying Rear Delt 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 Lying Rear Delt Raise variations and alternatives?

• Dumbbell Lying One-Arm Rear Lateral 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

Lying Rear Delt Raise at a glance

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

How to do the Lying Rear Delt Raise, step by step:

1. Step 1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
2. Step 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. Step 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. Step 4. Slowly lower the dumbbells to the starting position as you inhale.
5. Step 5. Repeat for the recommended amount of repetitions and then switch to the other arm.