Variations of Dumbbell Lying One Arm Rear Lateral Raise
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell One Arm Y Elevation
Strengthen your shoulders with the Dumbbell One Arm Y Elevation. This targeted exercise builds deltoid strength and stability, improving posture and
Dumbbell Lying Rear Lateral Raise
Target your posterior deltoids with the dumbbell lying rear lateral raise. This exercise isolates the back of your shoulders for improved strength and
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
Description
A dumbbell exercise that targets the deltoids, particularly the rear deltoids. The exerciser lies on a flat bench, holding a dumbbell in one hand, and raises it to the side until it is level with the shoulder.
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How to Do Dumbbell Lying One Arm Rear Lateral Raise
- 1Setup
Lie face down on a flat bench with your chest supported, holding a light to medium dumbbell in one hand with a neutral grip.
- 2Setup
Allow the dumbbell to hang straight down towards the floor, keeping your arm mostly straight with a slight bend in the elbow.
- 3
Keeping your torso stable and arm slightly bent, exhale and slowly raise the dumbbell out to the side until your arm is parallel to the floor, squeezing your rear deltoid.
- 4
Hold briefly at the top, then inhale as you slowly lower the dumbbell back to the starting position with control.
- 5
Complete all repetitions on one arm before switching to the other, maintaining stability throughout the set.
Tips
- Maintain a slight bend in your elbow throughout the movement; avoid locking it out or bending it excessively to turn it into a row.
- Focus on initiating the movement by squeezing your rear deltoid, imagining you are pulling your elbow towards the ceiling, rather than just lifting the weight.
- Control both the upward and downward phases of the lift, resisting gravity on the way down to maximize time under tension for muscle growth.
- Keep your head in a neutral position, aligned with your spine, to prevent neck strain and maintain proper posture.
Common Mistakes
- ×Swinging the weight using momentum instead of muscle control means the rear deltoid isn't fully engaged; lighten the load and focus on a slow, controlled lift.
- ×Excessively bending the elbow turns the exercise into a dumbbell row, shifting tension away from the rear deltoid; maintain a consistent, slight bend in the elbow throughout the movement.
- ×Raising the dumbbell too high, past shoulder level, can engage the upper traps and lead to shoulder impingement; stop the raise when your arm is parallel to the floor.
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Related Exercises
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Dumbbell Reverse Fly
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Dumbbell Rear Delt Fly (45 degrees)
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Dumbbell Incline T-Raise
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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