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Dumbbell Lying One Arm Rear Lateral Raise

Rear delts Upper backTraps Isolation DumbbellFlat benchIncline benchAdjustable bench
Demo (loops)

How to do it

Starting position

  1. Lie facedown on a flat bench with your chest and stomach against it.
  2. Hold a dumbbell in one hand and let your arm hang toward the floor.
  3. Grip the bench leg with your other hand to stabilize your body.

Movement

  1. Keeping a slight bend in your elbow, raise the dumbbell out to the side.
  2. Pause briefly when your arm reaches shoulder height.
  3. Slowly lower back to the starting position.
  4. Once you finish the reps on one side, switch hands and do the same number of reps.

Breathing

Exhale as you lift, inhale as you lower.

Cautions

  • Do not shrug your shoulder toward your ear as you lift.
  • If you have to twist your torso to raise the dumbbell, lower the weight.

Exercise info

Primary musclesRear delts
Secondary musclesUpper back · Traps
EquipmentDumbbellFlat benchIncline benchAdjustable bench
Movement patternIsolation
Rep range12–20 reps (one side at a time)
6 similar exercises

Representative exercise: Dumbbell Lying One Arm Rear Lateral Raise

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.