This exercise involves lying face down on a bench or stability ball and lifting dumbbells out to the sides to target the rear deltoid muscles. It is a variation of the traditional standing lateral raise.
Type
Strength
Equipment
Dumbbell
Difficulty
Beginner
Key Benefits
- Targets the rear deltoids, which are often neglected in traditional shoulder exercises
- Helps improve posture by strengthening the muscles in the upper back
- Can be done with light weights or bodyweight, making it accessible for beginners
- Can be easily modified by changing the angle of the arms or the position of the body
- Can be done at home or in the gym with minimal equipment
How to perform
- Start by lying face down on a flat bench or exercise ball, with your arms hanging straight down towards the floor.
- Engage your shoulder blades and lift your arms up and out to the sides, keeping them straight, until they are level with your shoulders.
- Hold for a moment, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Shoulder
Primary