How to Do Dumbbell Lying One-Arm Rear Lateral Raise
Start and end of one clean rep of Dumbbell Lying One-Arm Rear Lateral Raise.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Back |
| Equipment | Dumbbell |
| Category | Strength |
How to perform Dumbbell Lying One-Arm Rear Lateral Raise
- 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Dumbbell Lying One-Arm Rear Lateral Raise work?
Dumbbell Lying One-Arm Rear Lateral Raise mainly works the shoulders, with the back helping as secondary movers.
What equipment do I need for Dumbbell Lying One-Arm Rear Lateral Raise?
Dumbbell Lying One-Arm Rear Lateral Raise needs a pair of dumbbells.
How many sets and reps should I do for Dumbbell Lying One-Arm Rear Lateral Raise?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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