Dumbbell Lying One Arm Rear Lateral Raise

Instructions

1
Position body prone (face down) on a flat bench with chest and torso supported on the bench, legs extended behind with feet on the ground or elevated, body forming a straight line from head to heels
2
Grip dumbbells with neutral hand position (palms facing each other), arms extended outward at approximately 90 degrees to the body, elbows slightly bent, shoulders retracted and depressed
3
Lower the dumbbells in a controlled manner by allowing elbows to bend and move downward and outward, creating a wide arc motion, until dumbbells reach approximately shoulder level or slightly below, maintaining neutral spine
4
Press dumbbells upward and inward by extending elbows and contracting chest muscles, returning to starting position with dumbbells near midline of chest, exhale during this concentric phase
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior
EQUIPMENTDumbbell
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Dumbbell Lying One Arm Rear Lateral Raise because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Dumbbell, it reinforces proper movement patterns and builds robust strength in the Shoulders region.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
  • Improves overall Shoulders stability and proprioception during heavy loads.

Pro Tips

To maximize the Dumbbell Lying One Arm Rear Lateral Raise, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Dumbbell.

Beginner Tips

If you are new to the Dumbbell Lying One Arm Rear Lateral Raise, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Frequently Asked Questions