Lying Rear Delt Raise
- Primary musclesShoulders
- EquipmentDumbbell
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Lying Rear Delt Raise".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsWhile holding a dumbbell in each hand, lay with your chest down on a flat bench.
Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbells to the starting position as you inhale.
Repeat for the recommended amount of repetitions and then switch to the other arm.
Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.