Lying Rear Raise
Perform rear raises while lying prone with dumbbells. Targets rear delts and upper back; fixed torso position improves isolation. Build rear-delt strength and size with controlled reps.
Basic Info
- Primary Muscle Group
- Shoulders
- Detailed Muscles
- Front delts / Lateral delts / Rear delts / Triceps
- Equipment
- Dumbbell
- Also Known As
- ライイングリアデルトレイズ / lying rear raise / prone rear raise
How to Perform
- Brace your torso and keep the spine neutral.
- Pull your elbows back and squeeze your upper back.
- Lower slowly and avoid bouncing.
Form Tips
- Do not round your back
- Avoid neck tension
- Do not rush the lowering phase
Pro Tips
- Stabilize movement path before increasing weight.
- Reduce neck tension and keep shoulders controlled.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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