Dumbbell Lying Single-Arm Rear Deltoid Raise
Isolate & strengthen rear deltoids with this lying raise. Improve posture & shoulder stability. Grab a dumbbell & get started!
The Dumbbell Lying Single-Arm Rear Deltoid Raise mainly works the shoulders, with help from the traps and back. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Lying Single-Arm Rear Deltoid Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Lying Single-Arm Rear Deltoid Raise Variations and Alternatives
How to do the Dumbbell Lying Single-Arm Rear Deltoid Raise
To begin, select an appropriate weight dumbbell and position yourself on a flat bench, lying face down. Ensure that you have one dumbbell on the side you will be working first.
Place the arm without a dumbbell outstretched on the bench or floor for balance, and grasp the dumbbell on the floor with the other hand, using a neutral grip (palm facing your body).
Keep your feet flat on the floor with legs straight or crossed if it's more comfortable.
Ensure your chest is flat on the bench and head aligned with your spine or slightly extended.
Engage your core and lift the dumbbell upward and to the side, keeping a slight bend in the elbow and the arm slightly forward. The movement should come from the shoulder, not the arm or back.
Raise the dumbbell until it is in line with your shoulder and parallel to the floor, while maintaining a stationary torso and squeezed shoulder blades.
Hold for a moment at the top of the motion, then lower the dumbbell back to the starting position in a controlled manner.
Complete the desired number of repetitions and then switch arms.
Ensure to perform the exercise with both arms to maintain balance in your shoulder development.
Remember to breathe out as you lift the weight and breathe in as you lower it back to the starting position. Watch your form carefully to prevent using momentum or other muscles to lift the weight, which could reduce effectiveness and increase risk of injury.
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Dumbbell Lying Single-Arm Rear Deltoid Raise FAQs
What muscles does the Dumbbell Lying Single-Arm Rear Deltoid Raise work?
The Dumbbell Lying Single-Arm Rear Deltoid Raise mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Lying Single-Arm Rear Deltoid Raise?
Exercise bench or dumbbells.
What workout day should the Dumbbell Lying Single-Arm Rear Deltoid Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Lying Single-Arm Rear Deltoid Raise variations and alternatives?
Similar exercises include the Barbell Lying Incline Rear-Delt Raise, Bent-Over Shoulder Pendulum, Bodyweight Rear-Delt Raise and Dumbbell Prone Rear-Delt Swing.
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