Dumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise is a intermediate isolation movement that trains the Shoulders. It requires dumbbell. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Shoulders
- Level: intermediate
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Dumbbell Lying Rear Lateral Raise Data Reveals
Dumbbell Lying Rear Lateral Raise is classified in the PlainExercise database as a intermediate-level isolation movement with a pull force profile, primarily training the Shoulders. The canonical form requires dumbbell, and the movement falls within the strength category. The parent record is sourced from the public-domain Free Exercise DB and enriched with exercise-science framing unique to PlainExercise, including structured common-mistake patterns derived from the force and mechanic fields above.
Within the same primary-muscle cohort, the Shoulders is trained by 9 catalogued movements in total — meaning any practitioner planning a session has at least 8 alternatives that load the same tissue through different joint angles or equipment profiles. No alternate-equipment variations have been catalogued for Dumbbell Lying Rear Lateral Raise yet; the canonical form is the documented path. The documented execution runs 5 discrete steps, each one derived directly from the upstream record and reproduced verbatim rather than paraphrased.
Context matters: this database aggregates exercise science taxonomy (level, mechanic, force, primary/secondary musculature, equipment) but does not and cannot account for individual biomechanics, joint history, recovery status, or training context. The common-mistake and progression framing below is derived programmatically from the classification fields and represents general exercise-science consensus rather than case-specific coaching. This is not medical or personal-training advice. Consult a physician, physical therapist, or certified trainer before starting a new exercise or modifying an existing program — particularly if you have prior injuries, pain, recent surgery, cardiovascular limitations, or are pregnant.
Muscles worked
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | isolation |
| Force | pull |
| Equipment | dumbbell |
| Category | strength |
| Primary muscle | Shoulders |
| Secondary muscles | 0 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Force Type
Pull
isolation
Difficulty
Intermediate
isolation
Variations
0
equipment swaps
Muscles
1
primary + secondary
Muscle recruitment breakdown
Shoulders is the prime mover at roughly 70% of total recruitment
0 secondary muscles share the remaining load
Classified as intermediate difficulty
Muscle activation profile
Relative recruitment between the primary mover and secondary stabilizers.
Method: muscle counts from Free Exercise DB; relative-share normalization. Not EMG-derived — actual activation varies by load and form.
Exercise intensity context
Where Dumbbell Lying Rear Lateral Raise falls relative to other common exercises on the MET intensity scale.
MET estimate based on exercise level classification. Actual MET varies by intensity and individual.
How to do it
- While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable 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.
Common mistakes
- Rushing through reps — controlled tempo (2-3s down, 1-2s up) is what drives muscle tension, not raw speed.
- Partial range of motion — moving the joint through its full safe range is what most reliably separates effective from wasted reps.
- Using momentum instead of muscle — isolation movements like Dumbbell Lying 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 — brace and inhale during the lowering phase, exhale on the exertion.
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
- People who have access to dumbbell
Who this is NOT for
- 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 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
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Warm up the involved joints with 2-3 progressively loaded sets before training to a working weight.
- If you have a history of injury in the loaded joints (knees, shoulders, lower back), consult a physical therapist before loading this movement.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Related exercises
Other exercises that target the Shoulders.
See all Shoulders exercises.