Lying Reverse Lateral Raise

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Target those hard-to-reach rear shoulders, and give your upper-back muscles a workout into the bargain.

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Lying reverse lateral raise

Work your rear shoulders and upper back muscles with this simple move that will help balance your physique and improve your posture.

  • Lie with your stomach and chest on the bench, your gaze down and your feet on floor for stability
  • Grip the dumbbells on the floor below your shoulders, keeping your palms facing each other
  • Lift the weights straight out to the sides
  • Squeeze your shoulder blades together for a second at the top of the move, then lower slowly to the start

Variation: Diagonal cable raise

Diagonal cable raise

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The pressure starts on your front delts and transfers to your rear delts as you raise the cable.

  • Stand side-on to a low cable
  • Keep your core braced throughout
  • Lift the handle up and across your body

Variation: High cable wide pull

High cable wide pull

(Image credit: Unknown)

Using a high, wide bar keeps the emphasis on your rear shoulders rather than your back.

  • Use a wide bar with the cable set at shoulder level
  • Keep your core braced
  • Pull the bar into your chest, keeping your elbows high
Joe Warner
Joe Warner
Former editor of Men’s Fitness UK

Joe Warner is a highly experienced journalist and editor who began working in fitness media in 2008. He has featured on the cover of Men’s Fitness UK twice and has co-authored Amazon best-sellers including 12-Week Body Plan. He was the editor of Men’s Fitness UK magazine between 2016 and 2019, when that title shared a website with Coach.