Dumbbell Lying One Arm Deltoid Rear
Target your rear deltoids with the dumbbell lying one arm deltoid rear raise. This isolation exercise effectively builds strength and definition in your
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Lying One Arm Deltoid Rear
Dumbbell Side Lying One Hand Raise
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell One Arm Y Elevation
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Lying Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Lying One Arm Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Description
This exercise involves lying on a bench and lifting a dumbbell with one arm, focusing on the deltoid muscles at the rear.
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How to do Dumbbell Lying One Arm Deltoid Rear
- 01Setup
Lie sideways on a flat bench, holding a dumbbell in one hand with your palm facing your body and arm extended towards the floor.
- 02Setup
Position your non-working hand on the bench for stability, ensuring your torso is stable and parallel to the floor.
- 03
Keeping a slight bend in your elbow, slowly raise the dumbbell in an arc up and away from your body until your arm is roughly parallel to the floor.
- 04
Focus on squeezing your rear deltoid at the top of the movement, imagining you're pulling with your elbow, not your hand.
- 05
Slowly lower the dumbbell back to the starting position with control, maintaining tension on the rear deltoid throughout the entire range of motion.
- 06
Exhale as you lift the dumbbell and inhale as you lower it, maintaining a steady breath rhythm.
Tips
- Maintain a slight bend in your elbow throughout the movement to protect the joint and keep tension on the target muscle.
- Focus on initiating the movement from your rear deltoid, not your traps or biceps, by imagining you're pulling your elbow up and back.
- Control both the concentric (lifting) and eccentric (lowering) phases to maximize muscle engagement and prevent momentum from taking over.
- Keep your core engaged to prevent your torso from rotating or arching excessively, which helps isolate the rear deltoid.
Common mistakes
- Using excessive momentum or swinging the weight reduces rear deltoid activation; instead, use a controlled, deliberate motion to lift and lower the dumbbell.
- Shrugging your shoulders or engaging your traps too much shifts focus away from the rear deltoids; instead, keep your shoulders down and back throughout the movement.
- Lifting the dumbbell too high or with a locked elbow can strain the shoulder joint; instead, stop when your arm is parallel to the floor with a slight elbow bend.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Lying One Arm Deltoid Rear work?
Dumbbell Lying One Arm Deltoid Rear primarily targets Deltoid Posterior. Secondary muscles include Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Dumbbell Lying One Arm Deltoid Rear good for beginners?
Dumbbell Lying One Arm Deltoid Rear is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying One Arm Deltoid Rear?
You need Dumbbell to perform Dumbbell Lying One Arm Deltoid Rear. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying One Arm Deltoid Rear?
Maintain a slight bend in your elbow throughout the movement to protect the joint and keep tension on the target muscle. Focus on initiating the movement from your rear deltoid, not your traps or biceps, by imagining you're pulling your elbow up and back. Control both the concentric (lifting) and eccentric (lowering) phases to maximize muscle engagement and prevent momentum from taking over. Keep your core engaged to prevent your torso from rotating or arching excessively, which helps isolate the rear deltoid.
What are common mistakes when doing Dumbbell Lying One Arm Deltoid Rear?
Using excessive momentum or swinging the weight reduces rear deltoid activation; instead, use a controlled, deliberate motion to lift and lower the dumbbell. Shrugging your shoulders or engaging your traps too much shifts focus away from the rear deltoids; instead, keep your shoulders down and back throughout the movement. Lifting the dumbbell too high or with a locked elbow can strain the shoulder joint; instead, stop when your arm is parallel to the floor with a slight elbow bend.
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Free · iPhone only · Available on the App Store