Dumbbell Lying One-Arm Rear Lateral Raise

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Shoulders (look at the image)

Accessory muscles

Traps

How to perform exercise

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbell to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.

What muscles work?

If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Traps

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Best workout routines with this exercise

These programs with this exercise «Dumbbell Lying One-Arm Rear Lateral Raise » are among the best rated by athletes.

Mass Gain

Exercise substitutions

You can try replacing the exercise «Dumbbell Lying One-Arm Rear Lateral Raise » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Power Partials

Seated Bent-Over Rear Delt Raise

Dumbbell Raise

Reverse Flyes

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Dumbbell Lying Rear Lateral Raise

Dumbbell One-Arm Upright Row

Lying One-Arm Lateral Raise

Lying Rear Delt Raise

Dumbbell Lying One-Arm Rear Lateral Raise Author: AtletIQ: on Dumbbell Lying One-Arm Rear Lateral Raise — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5