Lying Lateral Rear Raise
Strengthen your rear deltoids! Lie down and lift for a targeted shoulder workout. Controlled movements for maximum muscle engagement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Find a flat bench or similar surface on which you can lie face down with your arms hanging towards the floor.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) if using weights. Ensure that you have enough space to raise your arms out to the sides.
3. Keep your head aligned with your spine, looking downwards, and your feet together or slightly apart for stability.
4. Exhale as you slowly raise your arms straight out to your sides, maintaining a slight bend in the elbows, until they are in line with your shoulders. You should feel the contraction in your rear deltoids and upper back muscles.
5. Inhale as you lower your arms back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions and sets.
Be sure not to lift the weights by using momentum; the movement should be controlled using muscle strength. Additionally, do not lift your head or arch your back during the exercise; keep your body in a straight line throughout the movement. If using dumbbells, start with a light weight and increase as you build strength and technique.
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