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Shoulders Workout (5) – Dumbbells Lying Rear Lateral Raise

March 1st, 2010 · No Comments ·


If you want a well balanced shoulder muscles, you have to train your rear deltoids.  Today, I will go through dumbbell lying rear lateral raise.  Dumbbell lying rear delt raise is an isolation workout for your rear deltoids.  Instead of asking you to do this workout in a standing or sitting position, you will have to lie down.  Yes, lying down will ensure that you do not sway your body back and forth and put less stress on your lower back.



  1. Lie flat on a bench with your face facing the floor.  Make sure the bench is high enough so that you are able to hang your arms straight.
  2. Because the rear deltoid is a small muscle and not very strong, you should not choose a heavy weight as a start.  Choose a light weight.
  3. Hold the dumbbells firmly with palms facing each other.  To ensure your rear shoulders are doing the work, turn your pinky side of the dumbbell up so that it is higher than your thumb. It is like you are pouring water into a glass.  Maintain that gripping position throughout the workout.  You should not twist your wrist while you are raising the dumbbell later.
  4. Now, raise the dumbbells in a semicircular motion toward the ceiling.  Once you are at the top of the position, hold for a while to squeeze your back of shoulders.
  5. Then, slowly lower down the dumbbells to the starting position.
  6. Do 8 to 12 repetitions in each set for 3 sets.


  • If you find that your body is swaying, for balance and stability, you may want to allow your feet to touch the floor.


  • If your gym does not have a tall flat bench, use an incline bench, but set it at the lowest possible angle.




Category: Shoulders

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