Lying Rear Delt Raise

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Middle Back
Equipment Dumbbell
Emphasis Isolation
Type Pull

Lying Rear Delt Raise Instructions

  • Lay chest down on a flat bench with a dumbbell in each hand.
  • Arms are relaxed and extended to the floor.
    • Have a slight flex your elbows.
  • Using your posterior shoulder, raise your arms out to your side til they are parallel to the floor.
    • At the top, your body should form a 'T'
    • Don't let your traps roll forward while executing the movement.
  • Your thumbs should be pointing to the ceiling at the top of the movement.
  • Lower to the starting position.


  • Start with bodyweight only and feel the contraction in your posterior shoulder. 
  • Think about pinching a coin with your shoulder blades at the top of the exercise.
  • Avoid excessively heavy weight, this exercise is about activating your posterior shoulder.
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