Dumbbell Lying Rear Lateral Raise
Benefits Of This Exercise
- The incline dumbbell reverse fly is a great upper-body exercise for those looking to build muscle and strength in their posterior deltoids, as well as the postural muscles of the upper back.
- This exercise can be adjusted to fit all fitness levels, as you can use a light weight and perform high reps, such as 10-15 reps per set or more.
- The incline variation takes away the potential of using momentum, making the movement more challenging.
- Performing the incline dumbbell reverse fly can help to add size and strength to the posterior deltoids, as well as develop bigger, more balanced, and healthier shoulders.
- This exercise is great as a burnout movement on shoulder day, and it also works the rhomboids and lower and middle traps.
- The incline dumbbell reverse fly can be done at home or in the gym, making it a convenient exercise for many.
Step by Step Instructions For Dumbbell Lying Rear Lateral Raise
- Grab a dumbbell in each hand and lay face down on a slightly inclined bench.
- Position your palms so they are facing your torso, and keep your arms extended with a slight bend in the elbows.
- Start by raising your arms to the side until your elbows are at shoulder height and your arms are parallel to the floor. Remember to exhale as you lift the weights.
- Hold the contraction at the top for a second, then slowly lower the dumbbells back to the starting position as you inhale.
- Repeat this movement for the recommended number of reps, then switch to the other arm.
Variations: If you want to switch things up, you can try doing this exercise with just one arm at a time. You can also try turning your palms so they are facing back instead of facing your torso.
Warm Up Tips
- Before starting the exercise, make sure to warm up your shoulders and upper back by performing some light arm circles and shoulder rolls.
- Start with a lighter weight dumbbell to warm up the muscles and gradually increase the weight as you feel more comfortable.
- Perform a few sets of shoulder stretches to increase flexibility and prevent any potential injuries. You can do this by interlocking your fingers behind your back and gently pulling your arms upwards.
- Take a few deep breaths to relax your muscles and prepare your mind for the exercise.
- Begin the exercise by lying face down on an inclined bench with a slight angle of around 15 degrees.
- Hold a dumbbell in each hand with a neutral grip, palms facing your torso.
- Keep your arms extended with a slight bend in the elbows, this will be your starting position.
- Slowly raise your arms to the side, leading with your elbows, until they reach shoulder height. Keep your arms parallel to the floor and maintain a perpendicular position to your torso.
- Exhale as you lift the dumbbells and hold the contraction at the top for a second.
- Inhale as you slowly lower the dumbbells back to the starting position.
- Repeat the exercise for the recommended number of repetitions and then switch to the other arm.
Dumbbell Lying Rear Lateral Raise Safety Tips
- Ensure that the bench is adjusted to a slight incline of around 15 degrees from the floor.
- Hold the dumbbells with a neutral grip, with your palms facing your torso.
- Keep your arms extended with a slight bend in the elbows.
- Raise your arms to the side until your elbows are at shoulder height and your arms are parallel to the floor.
- Maintain a perpendicular arm position throughout the movement.
- Squeeze and hold the top position for a second before slowly lowering the dumbbells.
- Control your breathing, exhaling as you raise your arms and inhaling as you lower them.
- Perform the recommended number of repetitions and then switch to the other arm.
- For variation, you can perform the exercise with just one arm or with palms facing back instead of facing your torso.
- Start with a light weight and gradually increase as you gain strength and confidence.
- Focus on maintaining proper form and technique throughout the exercise.
- Listen to your body and stop if you experience any pain or discomfort.
- If you have any pre-existing shoulder or back injuries, consult with a healthcare professional before attempting this exercise.
- Stay hydrated and take breaks as needed.
- Remember to warm up before starting the exercise and cool down afterwards.