Shoulders / Intermediate / Isolation (single joint)

Dumbbell Lying One-Arm Rear Lateral Raise

A dumbbell isolation exercise for the rear delts, with the upper back assisting.

At a glance

Primary

Rear delts

Secondary

Upper back (rhomboids, mid/lower traps)

Equipment

Dumbbells

Movement pattern

Reverse fly, Shoulder-blade squeeze

Level

Intermediate

Type

Shoulders, Isolation (single joint), One side at a time

How to do it

1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

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