Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation movement that trains the shoulders with a dumbbell.
Force Type
Pull
direction of effort
Difficulty
Intermediate
training level
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
Dumbbell Lying One-Arm Rear Lateral Raise has 5-step instructions, more thoroughly documented than most of the 127 shoulders exercises PlainExercise catalogues.
Ranked against the 127 shoulders exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#225 of 868
More thorough than most
Numbered source steps, ranked across every documented exercise.
Instruction text
#204 of 868
More thorough than most
A separate character-length placement prevents step count from standing in for explanatory detail.
Dumbbell Lying One-Arm Rear Lateral Raise vs every catalogued exercise by instruction-text length
Where this record's instruction-character count sits among all 873 Free Exercise DB exercises with instructions, not a rating of the movement itself.
862 204th of 873 higher than 669 of 873 exercises
All exercises, banded by instruction-text character count
Each bar is a band; taller bars hold more exercises. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count and share, and where it sits relative to this entry.
Source Free Exercise DB · 2026-07-10
Dumbbell Lying One-Arm Rear Lateral Raise is documented from the Free Exercise DB (CC0) extract, last ingested July 2026. Classification, muscle roles and instruction text are source facts; the placement and cohort measures on this page are computed by PlainExercise and are not a rating of the movement.
What the Dumbbell Lying One-Arm Rear Lateral Raise Data Reveals · DEEP · PULL/ISOLATION
Dumbbell Lying One-Arm Rear Lateral Raise stands out on mechanic class: joint involvement separates this page from isolation peers.
Longer step lists usually mean finer setup cues, not a harder movement by themselves.
Across 127 catalogued shoulders movements, the average instruction record is 623 characters and 4.2 steps; 82 of those (64.6%) clear the same ≥500-character rich bar used here. This page ranks #19 of 127 by instruction-character length (1.38× the cohort average).
Among the 123 exercises that also use a dumbbell, average instruction length is 790 characters; 46 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented shoulders movements (same ≥500-character bar):
- Clean and Jerk (8 steps, 2,551 chars)
- Clean and Press (7 steps, 1,667 chars)
- Cable Seated Lateral Raise (7 steps, 1,233 chars)
- External Rotation (6 steps, 1,212 chars)
- Reverse Flyes With External Rotation (7 steps, 1,105 chars)
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Dumbbell Lying One-Arm Rear Lateral Raise catalog footprint
Among 127 exercises whose primary muscle is shoulders, Dumbbell Lying One-Arm Rear Lateral Raise ranks #43 by catalogued variation count. The upstream file attaches 2 images to this slug. See the step-count ranking for shoulders for peer documentation depth.
Muscles worked
The Free Exercise DB classifies each muscle as primary or secondary. It does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Dumbbell Lying One-Arm Rear Lateral Raise does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Dumbbell Lying One-Arm Rear Lateral Raise, not raw speed.
- Cutting the range of motion short - moving the shoulders through its full safe range on Dumbbell Lying One-Arm Rear Lateral Raise is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Dumbbell Lying One-Arm Rear Lateral Raise reward strict form. If you're swinging the weight, it's too heavy.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Dumbbell Lying One-Arm Rear Lateral Raise - brace and inhale during the lowering phase, exhale on the exertion, especially important with a dumbbell where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Shoulders and secondarily middle back
- People who have access to a dumbbell
Who this is NOT for
- People hunting equipment swaps, this record has none to offer; browse the peer shoulders exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Dumbbell Lying One-Arm Rear Lateral Raise feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · DUMBBELL · PULL/ISOLATION · MID
- Intermediate PULL/ISOLATION: warm up mobility matching shoulders before Dumbbell Lying One-Arm Rear Lateral Raise with a dumbbell.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 5 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Curated workout appearances
Dumbbell Lying One-Arm Rear Lateral Raise is not currently featured in one of the 186 curated workout routines on this site.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Dumbbell Lying One-Arm Rear Lateral Raise, drawn across all muscles (not the shoulders-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps.
Similar instruction text length
Nearest catalog records by upstream instruction characters.
Related exercises
Other exercises that target the Shoulders.
See all Shoulders exercises.
Using the dumbbell lying one-arm rear lateral raise
Three ways to put it to work.
- Train the shoulders 2–3 times a week with 48+ hours between hard sets; pair this with other shoulders movements for balanced development. All shoulders exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the shoulders directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.