Lying Rear Delt Raise Exercise

Lying Rear Delt Raise is an effective exercise for targeting the posterior shoulder muscles. It also works the upper back and traps.

The posterior shoulder muscles are small but play an important role in stabilising the entire shoulder region when pressing or during rotation.

Lying Rear Delt Raise helps strengthen and stabilise this area without the need for heavy weights.

Lying Rear Delt Raise is a valuable exercise for swimmers and those who participate in tennis, baseball, boxing and basketball.

Lying Rear Delt Raise How To

  • Set up an incline bench to an angle of 45 degrees. Lie face down on the bench; your chest must be firmly braced on the pad and your feet firmly on the floor.
  • Pull in your scapulae, pick up a pair of dumbbells and raise them to the side. Maintain a slight bend in your elbows throughout the exercise and bring the dumbbells to a level where you can feel a contraction in your rear shoulders and traps.
  • Resist the weight on the way back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Always keep your body braced firmly on the incline bench. Do not lift your upper body off the bench at any point during the exercise.

When raising the dumbbells to the side, keep in mind to lead with your elbows and keep your arms relaxed.

VariationsBent Over Rear Delt Raise, Seated Bent Over Rear Delt Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Lying Rear Delt Raises

How To Do Lying Rear Delt Raise