Exercise guide
Dumbbell Lying One-Arm Rear Lateral Raise
The Dumbbell Lying One-Arm Rear Lateral Raise is a chest-supported rear-shoulder exercise. One arm lifts outward while the opposite hand may hold the bench for stability. The rear shoulder provides the main movement while the middle back helps control the shoulder blade.
Training context
Using the one-arm rear raise in a workout
The supported position limits torso movement and lets each side be trained separately. It may fit after larger rows or presses as focused rear-shoulder work.
A low incline is enough to support the chest while allowing the dumbbell to clear the floor. Use a light weight that does not require twisting the torso.
Technique overview
Lift the elbow outward without rotating the body
Lie chest-down and begin with the working arm hanging beneath the shoulder. Maintain a slight elbow bend and raise the arm outward until it approaches torso height. Pause briefly, then lower slowly. Keep the chest on the bench and avoid pulling the shoulder toward the ear.
Treat this as an overview and use a range, pace, and setup you can control.