Lying Dumbbell Rear Lateral Raise

Setup

1. 01Lie face down on a flat or slightly inclined bench.
2. 02Hold a dumbbell in each hand below the shoulders.
3. 03Turn the palms to face each other.
4. 04Keep a slight bend in the elbows.

Execution

1. 01Raise the arms out to the sides in a wide arc.
2. 02Lift until the arms reach shoulder height.
3. 03Pause briefly with the blades gently squeezed.
4. 04Lower the dumbbells slowly to the start.

Checkpoints

• -The chest stays in contact with the bench.
• -Elbows keep the same slight bend throughout.
• -The arms rise level with the shoulders, no higher.
• -The neck stays neutral, eyes toward the floor.

Common mistakes

• -Lifting the chest off the bench to swing the weights.
• -Using dumbbells so heavy the range shrinks.
• -Shrugging the traps instead of sweeping the arms wide.
• -Dropping the weights instead of controlling the descent.