Exercise guide
Lying Rear Delt Raise
The Lying Rear Delt Raise is a chest-supported dumbbell exercise for the rear shoulders. The bench limits torso movement, allowing the arms to travel outward without relying on momentum.
Training context
Using Lying Rear Delt Raises in a Workout
This exercise fits well after heavier presses or rows when the rear shoulders need more direct work. Light dumbbells are usually appropriate because the supported position removes much of the momentum available in standing variations.
The source describes two dumbbells but later says to switch arms. Perform it bilaterally as written in the setup, or intentionally use one arm at a time as a separate variation.
Technique overview
Keep the chest against the bench
Lie face down with the arms hanging and palms facing inward. Raise both arms outward with a soft elbow bend until they approach shoulder height. Keep the chest supported and neck relaxed, then lower the dumbbells slowly through the same path.
Treat this as an overview and use a range, pace, and setup you can control.