Dumbbell Lying Rear Lateral Raise

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Same as the one-arm version but with both dumbbells at once, lying face down on a bench at about 15 degrees with palms facing each other. Open your arms out to the sides with the elbow slightly bent to shoulder height, squeeze the shoulder blades for a second and lower under control. A nearly flat bench puts the rear delt in line with gravity from the first rep. The classic mistake is setting the bench too high: past 30 degrees the traps start sharing the work and it stops being a rear delt exercise.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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