Home Exercises Lying Rear Deltoids Raises

Lying Rear Deltoids Raises

Exercise Tips

  • Keep your elbows bent the entire time
  • Do not rest the dumbbells on the floor in-between reps

Lying Rear Deltoids Raises

This exercise targets the back of your shoulders and provides a low cardio benefit. It also works your back.

Muscle Group

Posterior Deltoids (Rear Shoulders), Back


1 Day a Week to
3 Days a Week


Flat Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Posterior Deltoids (Rear Shoulders), Back

Equipment: Flat Bench, Dumbbells

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Lie on the flat bench, face down with your chin resting on the front edge and your ankles and feet hanging off the end. Hold a dumbbell in each hand with an overhand grip, arms hanging down by your sides with your elbows bent to 90 degrees.

  1. 1 Exhaling, slowly lift your elbows up and out to shoulder level until your upper arms are parallel to the floor.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.