Dumbbell Lying On Floor Rear Delt Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying on Floor Rear Delt Raise is an effective isolation exercise designed to target the rear deltoids (shoulders) while also engaging the upper back muscles. To perform the exercise, lie face down on the floor with a dumbbell in each hand, arms extended straight in front of you. With a slight bend in your elbows, raise the dumbbells outward and upward, bringing your arms to shoulder level, ensuring your palms face down at the top of the movement. This motion activates the rear delts and helps strengthen the upper back, particularly the rhomboids and traps. The exercise is performed with dumbbells, offering a simple yet effective way to improve shoulder and upper back strength and stability.
How to Perform
Begin by lying flat on your stomach with a dumbbell in each hand. Stretch your arms straight forward with your palms facing each other, ensuring your body remains in a neutral position.
Activate your core muscles and ensure that your neck stays aligned with your spine, avoiding any strain or excessive bending.
With a slight bend in your elbows, raise both dumbbells outward and upward, moving them to shoulder height. Keep your arms parallel to the ground at the peak of the motion, and make sure your palms face the floor as you lift.
Hold this position briefly, focusing on squeezing the rear delts and upper back muscles, then slowly lower the dumbbells back down in a controlled manner to the starting point.
Perform the movement for the recommended number of repetitions, ensuring each rep is deliberate and precise to fully engage the target muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlled movements rather than speed to maximize muscle engagement.
Keep your core tight throughout the exercise to support your lower back and maintain stability.
Avoid swinging the weights or using momentum—this reduces the effectiveness of the exercise.
Ensure that your neck stays neutral, not overly extended or flexed, to prevent strain.
Squeeze your rear delts and upper back muscles at the top of the lift for better muscle activation.
Use a light to moderate weight to maintain proper form, especially when starting out.
Perform the exercise with a full range of motion to fully target the rear delts and upper back.
Keep a slight bend in your elbows to protect the elbow joint and focus the movement on your shoulders.
Breathe steadily, exhaling as you lift the weights and inhaling as you lower them back down.
If you're new to the exercise, start with fewer reps and gradually increase the volume as your muscles adapt.
How Not to Perform
Don’t use excessive weight – Lifting too heavy can lead to poor form, excessive swinging, and reduced activation of the target muscles. Start with lighter weights to master the form.
Avoid swinging the dumbbells – Momentum should not be used to lift the weights. Swinging reduces muscle engagement and can cause strain on the shoulders and lower back.
Don’t arch your back excessively – Keep your core engaged to prevent overextension of your spine. An arched back can lead to lower back discomfort or injury.
Don’t raise your arms too high – Lifting your arms above shoulder level can place unnecessary stress on the shoulder joints. Stop at shoulder height for optimal muscle activation.
Don’t let your elbows flare out too much – While a slight bend in the elbows is necessary, flaring them too wide can cause discomfort and reduce focus on the rear delts.
Don’t neglect a neutral neck position – Avoid looking up or down while performing the exercise. Keep your neck aligned with your spine to prevent strain.
Don’t rush through the reps – Avoid performing the movement too quickly. Focus on controlled lifts and slow descents to maximize muscle tension and prevent injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
