---
title: "Dumbbell Lying Rear Lateral Raise"
description: "Lie face down on a flat bench with a dumbbell in each hand, arms hanging straight down, and palms facing each other."
locale: en
slug: dumbbell-lying-rear-lateral-raise
url: "https://hi.fitness/exercises/dumbbell-lying-rear-lateral-raise"
primaryMuscle: "Rear delts"
secondaryMuscles: ["Lats"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/6a0da6ba-dumbbell-lying-rear-lateral-raise.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dumbbell Lying Rear Lateral Raise

Lie face down on a flat bench with a dumbbell in each hand, arms hanging straight down, and palms facing each other.

## How to do it

1. Lie face down on a flat bench with a dumbbell in each hand, arms hanging straight down, and palms facing each other.
2. Raise the dumbbells out to your sides until your arms are parallel to the floor, maintaining a slight bend in your elbows.
3. Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Keep your neck in a neutral position and avoid straining it during the exercise.
- Focus on squeezing your shoulder blades together to maximize the activation of your rear deltoids and upper back muscles.
- Maintain a slight bend in your elbows throughout the movement to reduce joint strain.

## 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 One Arm Rear Lateral Raise](https://hi.fitness/exercises/dumbbell-lying-one-arm-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