The dumbbell lying one arm rear lateral raise is an isolation exercise targeting the rear deltoids, performed lying face down on a bench. It helps develop shoulder strength and stability, with additional engagement of the traps and rhomboids.
Also Works
TrapsRhomboids
How to Perform
1
Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
2
Keep your arm straight and lift the dumbbell out to the side, away from your body.
3
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
4
Repeat for the desired number of repetitions, then switch to the other arm.
Pro Tips
•Press your chest firmly into the bench and keep your working arm slightly bent as you raise the dumbbell out to the side.
•Focus on squeezing the rear delt at the top rather than just lifting the weight, pausing for one second at parallel.
•Train one arm at a time to concentrate on the mind-muscle connection with each rear delt individually.
Common Mistakes
•Lifting the torso off the bench to cheat the weight up, which recruits the lower back and reduces rear delt isolation.
•Pulling the dumbbell back toward the hip instead of out to the side, which turns this into a row rather than a rear Lateral Raise.
•Going too heavy, since the rear delt is a small muscle that responds better to controlled lighter loads.
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