# Side-Lying Rear Delt Raise

URL: https://heatsy.app/ex/side-lying-rear-delt-raise

Also known as: Side-Lying Rear Lateral Raise, One-Arm Lying Rear Delt Raise

Body region: Shoulders

## Muscles

- Main: Deltoid
- Helps: Infraspinatus, Teres Minor, Trapezius
- Holds: External Oblique

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Lie on your side on a flat bench, bottom arm supporting your head.
2. Hold a light dumbbell in the top hand in front of your chest, elbow slightly bent.
3. Raise the dumbbell up and back until the arm points toward the ceiling.
4. Lower slowly until it is back in front of your chest.

### Cues

- Keep the torso still; do not roll back.
- Think of moving the elbow, not the hand.

### Common mistakes

- Rolling the body backward to lift the weight.
- Using a weight that makes the elbow bend more and more.

## Alternatives

- [Chest-Supported Rear Delt Fly](https://heatsy.app/ex/chest-supported-rear-delt-fly)
- [Rear Delt Fly](https://heatsy.app/ex/rear-delt-fly)