---
title: "Dumbbell Lying One Arm Rear Lateral Raise"
description: "Lie face down on a flat bench with your legs bent and forefeet firm on the floor."
locale: en
slug: dumbbell-lying-one-arm-rear-lateral-raise
url: "https://hi.fitness/exercises/dumbbell-lying-one-arm-rear-lateral-raise"
primaryMuscle: "Rear delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ce132960-dumbbell-lying-one-arm-rear-lateral-raise.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Lying One Arm Rear Lateral Raise

Lie face down on a flat bench with your legs bent and forefeet firm on the floor.

## How to do it

1. Lie face down on a flat bench with your legs bent and forefeet firm on the floor. Hold a dumbbell in one hand, letting it hang straight down from your shoulder and your free hand holding the bench for support.
2. Keeping your elbow slightly bent, raise the dumbbell out to the side and up to shoulder level, squeezing your shoulder blade at the top of the movement.
3. Slowly lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to the other arm.

## Form tips

- Avoid using momentum; focus on a slow and controlled movement.
- Maintain a slight bend in your elbow throughout the exercise to reduce joint strain.
- Breathe steadily, exhaling as you lift the dumbbell and inhaling as you lower it.

## Similar exercises

- [Reverse Machine Fly](https://hi.fitness/exercises/reverse-machine-fly) - Rear delts · Machine
- [Barbell Rear Delt Raise](https://hi.fitness/exercises/barbell-rear-delt-raise) - Rear delts · Barbell
- [Lying Lateral Raises Bodyweight](https://hi.fitness/exercises/lying-lateral-raises-bodyweight) - Rear delts · Bodyweight
- [Dumbbell Incline Rear Lateral Raise](https://hi.fitness/exercises/dumbbell-incline-rear-lateral-raise) - Rear delts · Dumbbell
- [Dumbbell Lying Rear Lateral Raise](https://hi.fitness/exercises/dumbbell-lying-rear-lateral-raise) - Rear delts · Dumbbell
- [One Arm Reverse Dumbbell Fly](https://hi.fitness/exercises/one-arm-reverse-dumbbell-fly) - Rear delts · Dumbbell
- [Band Incline T Raise](https://hi.fitness/exercises/band-incline-t-raise) - Rear delts · Resistance band
- [Suspension Trainer with Grips Split Fly](https://hi.fitness/exercises/suspension-trainer-with-grips-split-fly) - Rear delts · Suspension trainer