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.
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.
Variations
Dumbbell Rear Lateral Raise
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Dumbbell Lying Rear Lateral Raise
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Dumbbell Lying One Arm Deltoid Rear
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