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
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 stepsLie chest-down on a flat bench holding a dumbbell in each hand, palms facing each other and arms hanging straight with a soft bend in the elbows.
Exhale and raise both arms out to the sides until your elbows reach shoulder height, roughly parallel to the floor.
Keep your arms at a right angle to your torso as they rise, and pause for a second at the top.
Inhale and lower the dumbbells slowly back to the hanging position.
Repeat for the planned reps.
Using a heavy weight turns this into a shrug and a row. Pick light dumbbells and lead with your elbows so your rear shoulders do the work.
Keep your neck relaxed and your head in line with your spine instead of craning it up.
Work one arm at a time, or turn the palms to face down for a slightly different feel.
Similar exercises
All Shoulders exercises · 72
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.