Shoulders · Bodyweight
Lying Rear Lateral Raise
How to do the lying rear lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a bench or the floor with your arms hanging toward the ground. Raise both arms out to the sides with a slight elbow bend until they reach shoulder height, then lower under control.
- 1Feel your rear delts pull your arms out and back at shoulder height
- 2Lead with your elbows and keep a soft bend throughout
- 3Squeeze your shoulder blades slightly as you raise
Common mistakes
- Do not swing or use momentum to lift the arms
- Do not shrug your shoulders toward your ears
- Do not raise above shoulder height; stop level with the floor
Muscles worked
The lying rear lateral raise mainly works the rear delts, with the mid traps, upper traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Upper TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- Lower TrapsMinor
- Side DeltsMinor
Kovo programs the lying 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.