Shoulders · Dumbbell
Dumbbell Lying One Arm Rear Lateral Raise
How to do the dumbbell lying one arm rear lateral 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
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a flat bench with one dumbbell hanging straight below your shoulder, palm facing in. Keeping a slight bend in your elbow, raise the dumbbell out to the side until your arm reaches shoulder level, then lower under control. Complete all reps, then switch arms.
- 1Feel the rear delt of the working arm pull the dumbbell out and up
- 2Keep a fixed slight bend in the elbow and lead with the elbow
- 3Squeeze the back of the shoulder at the top and lower slowly
Common mistakes
- Do not shrug your upper trap or rotate your torso to swing the weight
- Avoid bending the elbow more to turn it into a row
- Do not lift above shoulder height where the joint gets strained
Muscles worked
The dumbbell lying one arm rear lateral raise mainly works the rear delts, with the mid traps and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- External RotatorsMinor
Kovo programs the dumbbell lying one arm rear lateral 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.