Shoulders · Dumbbell
Dumbbell Lying on Floor Rear Delt Raise
How to do the dumbbell lying on floor rear delt raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Lie face down on the floor with a dumbbell in each hand and arms extended out to your sides. Raise the dumbbells out and up by squeezing your rear delts and upper back, then lower under control.
- 1Feel your rear delts and mid-back pulling your arms up and back
- 2Lead with your pinkies and keep a slight bend in your elbows
- 3Squeeze your shoulder blades together at the top
Common mistakes
- Avoid shrugging your traps up toward your ears
- Don't use momentum or push off the floor to swing the weight
- Don't bend your elbows more as you fatigue to cheat the lift
Muscles worked
The dumbbell lying on floor rear delt raise mainly works the rear delts, with the mid traps assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the dumbbell lying on floor rear delt raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.