Optimize Your Rear Deltoids With The Lying Rear Delt Raise Exercise

Ever heard of the lying rear delt raise? Do you know how to do it?

The upper body is one of the most worked out parts of the body. But despite this, the rear delts are often ignored or less worked out. When exercising, most people do not see the need of performing activities targeted specifically for the rear delts and thus end up getting invariable results.


While this particular muscle may seemlike a small portionof the shoulders, it has to be given equal focus if you want to achieve even shoulders.

The reason why most people do not concentrate on working out the rear delts is that they are not always informed of the importance of it. Well to let you in, the rear delts are largely responsible for giving the shoulders the round appearance as well pulling them back. These are the muscles that give you an upright posture when worked well and if ignored will give you a slouched look.

Therefore to develop them well, the rear delt area has to be isolated, and that’s why I recommend the lying rear delt raise for effective shoulder workouts.

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Understanding The Rear Delts

To be able to work out your shoulders efficiently, you need to have a proper understanding of the region and its constituent muscles. In this regard, the deltoid region better known as shoulders is comprised of a set of muscles that must all be worked out evenly. Working one or two of them won’t give you the desired results. These muscles have to be worked on in various angles for them to develop properly.

As previously stated, the rear delts are often ignored during workouts. What’s worse is that the shoulder region is not just one muscle but three different muscles that need to be worked out evenly. While many exercises will overlap all areas, the aspect in the rear is effectively targeted by using specific rear deltoid exercises i.e. rear delt raise; this commonly achieved by using pulling motions rather than pressing movements.

Anatomical reasons cause the above requirement. Performing rear deltoid exercises requires the shoulders to draw back behind the body, thus engaging the muscle group. You should know that the deltoids are small muscles and should not be loaded too heavily as this can lead to injury and possible long term shoulder issues.

The best way to prevent such injuries is to properly stretch and lift a reasonable weight amount with a high level of repetitions. Another trick is to perform the motion very slowly with a high level of concentration.

How To Perform The Lying Rear Delt Raise

This particular exercise doesn’t have many variations. The variation we are going to discuss below is its best form that you can perform to build your shoulder muscles as well as round them up.


How to guide

Via exercises.com.au

Step 1: get into the starting positions

Begin by lying down on a bench with your face and stomach facing downwards. Do these while holding a pair of dumbbells in both palms.

Next, you need to position your palms neutrally so that they are facing your trunk. Extend your arms a bit with your elbows bent a little.

You are now in the starting position.

Step 2: Movement

Once you are in the starting position, raise your arm to your sides and stop when your elbows reach shoulder height. (When doing this, ensure that you exhale and that your arms are positioned perpendicular to your trunk. The arms also have to be extended all through the exercises.)

So, raise your arms like described above and then lower the dumbbells slowly back to the starting position. Remember to exhale when lifting the weights up and inhale when lowering them down.

Step 3: Repeat

For effective results, you should repeat the exercise for as many times as you can and remember to switch arms during the process.

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Tips And Precautions When Performing The Rear Delt Raise

  • Maintain focus when lifting the dumbbells up and when lowering them down. You will need focus to control this movement.
  • When pulling the weight up, ensure that your elbows are bent, and your arms are extended throughout
  • Lift a weight that you can handle. Do not lift more than you can handle or too light weight that might not create an impact
  • Exercise patience as results will take some time to show. Remember that performing the exercise many times does not guarantee quicker results. You need to accompany it with ahealthy diet and high-calorie burning activities.
  • Another thing to keep in mind is that results depend on the variety of exercises you perform. Performing these same exercises alone and repeatedly will not yield any significant results. To experience substantial growth, it is advisedthat you target the desired muscle group at least twice a week during weight lifting sessions, and you should execute two to three targeted exercises each session. This will be effective at working the muscles in a multitude of ways, resulting in a nice increase in strength and definition.


To emphasize on the points above, any exercise needs patience and determination. Most people don’t experience change after a few weeks of exercising and end up quitting their routine. Do not be in this category. As you start on the exercise, don’t expect to see any significant change within the first three months.

The lying rear delt raise is an exercise that if performed the right way and together with other high-intensity exercises can help you achieve well-built and rounded shoulders. So work out with patience and hope and wait to see amazing, great results.

Kelly Joyner

Hi, I'm Kelly, I'm very glad you took a few minutes of your time to check out my blog. RegularityFitness is a blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy.

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