Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Side-Lying Rear Delt Raise
A side-lying isolation exercise using a dumbbell to target the rear deltoids for improved shoulder stability and posture; ideal for balanced upper body development and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
6/10Upper Traps, Mid Traps
Lats
4/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your side on a mat or floor with legs stacked and knees slightly bent. Hold a light dumbbell in your top hand with a neutral grip, arm extended toward the floor.
- Engage your core to stabilize your torso.
- Keep a slight bend in your elbow and lift the dumbbell up and out to the side, leading with your elbow.
- Raise until your arm is parallel to the floor or slightly above.
- Squeeze your rear delt at the top.
- Slowly lower the dumbbell back to the starting position under control.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Lead with the elbow
- Squeeze rear delts
- Keep body stable
- Neutral spine
- Control the descent
Breathing
Inhale as you lower the dumbbell and exhale as you lift it, bracing your core throughout.
Tempo
3-1-2
Range of Motion
Lower the dumbbell until your arm is extended toward the floor; raise until parallel to the floor without shrugging your shoulder.
Safety
Safety Notes
- Start with light weight to master form
- Avoid pain in shoulders or neck
- Engage core to prevent torso rotation
- Consult professional if shoulder issues exist
- Maintain slight elbow bend always
Spotting
Spotting not required; perform in controlled environment with light weights.
Common Mistakes
- Using momentum to swing the weight
- Shrugging shoulders
- Locking elbows
- Arching the back
- Lifting too high beyond parallel
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Recent shoulder surgery
Flexibility Needed
- Adequate shoulder external rotation
- Thoracic mobility for stable position
Build Up First
- Basic understanding of shoulder isolation
- Ability to maintain side-lying stability
Also known as
Side-Lying Rear Delt Fly, Dumbbell Lying Rear Lateral Raise, Side-Lying Posterior Delt Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Rear Delt Row
Dumbbells
Shoulders
Dumbbell Seated Rear-Delt Row
Dumbbells, Flat Bench
Shoulders
Dumbbell Standing Rear Delt Fly
Dumbbells
Shoulders
Dumbbell Side Raise to Front Raise
Dumbbells
Shoulders
Dumbbell Front to Side Raise
Dumbbells
Shoulders
Dumbbell Side-Lying Supination
Dumbbells, Flat Bench
Shoulders
Dumbbell Side Lying External Shoulder Rotation
Dumbbells
Shoulders
Dumbbell Side-Lying Shoulder Internal Rotation
Dumbbells
Shoulders
Dumbbell Front Raise
Dumbbells
Shoulders
Dumbbell Powell Raise
Dumbbells, Flat Bench
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
