Side Lying Dumbbell Rear Delt Raise — how to, muscles worked, alternatives

How to do the Side Lying Dumbbell Rear Delt Raise

Lie on your side on a bench, dumbbell in your top hand.
Let that arm hang down in front of your chest.
Raise the dumbbell in an arc until your arm points straight up.
Slowly lower the weight back to the starting position.

Full technique — 8 steps

Lie on your side along a flat bench with your legs straight, one on top of the other.
Place your lower hand on the floor beside the bench for support.
Hold a dumbbell in your top hand and let that arm hang down in front of your chest.
Keep a slight elbow bend and your palm facing the bench.
Raise the dumbbell in an arc until your arm points straight up at the ceiling.
Move only at the shoulder without rolling your torso back.
Lower the dumbbell along the same path until your arm hangs below the bench again.
Complete all reps on one side, then switch arms.

Common mistakes

Rolling the torso back to lift
Swinging the dumbbell upward
Bending elbows too much
Shrugging the working shoulder
Cutting off the bottom range

Form cues

Slight elbow bend
Move only at shoulder
Keep torso fixed
Don't shrug upward

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Side Lying Dumbbell Rear Delt Raise Beginner
Harder Cable Bent Arm Rear Delt Flye Beginner
Harder Seated Cable Rear Delt Raise Intermediate

Quick answers

What muscles does the Side Lying Dumbbell Rear Delt Raise work?

Primary: Rear delts 9/10. Also works: Infraspinatus 5/10, Teres minor 4/10, Rhomboids 4/10, Side delts 4/10.

When should I do the Side Lying Dumbbell Rear Delt Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

How many sets and reps of the Side Lying Dumbbell Rear Delt Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Side Lying Dumbbell Rear Delt Raise?

Resistance bands: Bent Over Resistance Band Rear Delt Flye, Chest Supported Resistance Band T-Raise. Kettlebell: Single Arm Kettlebell Rear Delt Flye. No equipment: Bodyweight Rear Delt Flye, Plank Rear Delt Flye. Cable machine: Single Arm Bent Over Cable Rear Delt Flye, Cable Rear Delt Drive.