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Dumbbell Lying on Floor Rear Delt Raise

Isolate and strengthen your rear deltoids with the Dumbbell Lying on Floor Rear Delt Raise. This effective exercise targets shoulder stability and posture.

Intermediate
Isolation
Pull
1 min per set2 min rest
Shoulders
Dumbbell

Description

A strength exercise where you lie on the floor face down and lift dumbbells from the floor up to shoulder level.

How to Do Dumbbell Lying on Floor Rear Delt Raise

  1. 1
    Setup

    Lie face down on the floor with your chest and stomach flat against the ground. Position a light dumbbell on the floor beside your shoulder, on the same side as the working arm.

  2. 2
    Setup

    Reach your working arm across your body to grasp the dumbbell with a neutral grip, palm facing your body. Your elbow should be slightly bent, and your arm extended across your chest.

  3. 3

    Keeping a slight bend in your elbow and your upper arm close to the floor, exhale and initiate the movement by abducting your shoulder, lifting the dumbbell directly out to the side.

  4. 4

    Continue lifting the dumbbell until your arm is roughly parallel to the floor, or slightly higher if your shoulder mobility allows, feeling the contraction in your rear deltoid.

  5. 5

    Slowly and with control, inhale as you lower the dumbbell back to the starting position on the floor, maintaining tension in the rear deltoid throughout the eccentric phase.

Tips

  • Focus on initiating the movement with your rear deltoid, imagining pulling your elbow towards the ceiling rather than just lifting the weight with your hand.
  • Keep your head in a neutral position, looking down at the floor, to avoid straining your neck during the exercise.
  • Use a lighter weight than you might expect; the goal is strict form and muscle isolation, not heavy lifting, to effectively target the smaller rear deltoid muscle.
  • Maintain a slight bend in your elbow throughout the entire movement, avoiding locking it out or bending it excessively, to keep tension on the rear deltoid.

Common Mistakes

  • ×Using momentum to swing the weight rather than controlled muscle contraction reduces rear deltoid activation; instead, focus on a slow, deliberate lift and lower.
  • ×Shrugging your shoulders to lift the weight indicates overuse of the trapezius; keep your shoulders depressed and away from your ears to isolate the rear deltoids.
  • ×Lifting the dumbbell too high and internally rotating the shoulder can put undue stress on the shoulder joint; only lift until your arm is parallel to the floor or slightly above, maintaining external rotation.

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