Shoulders / Beginner / Isolation (single joint)

One-Arm Lying Rear Delt Raise

A one-arm rear lateral raise lying face down on a bench that isolates the rear delt.

At a glance

Primary

Rear delts

Secondary

Upper back (rhomboids, mid/lower traps), Rotator cuff

Equipment

Dumbbells, Bench

Movement pattern

Reverse fly, Shoulder-blade squeeze

Level

Beginner

Type

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

How to do it

1. Lie face down on a flat bench high enough for your arm to hang freely, the other hand on the floor for support.
2. Hold a dumbbell with the working arm hanging straight down, elbow slightly bent.
3. Raise the arm out to the side until it is level with your shoulder.
4. Lower slowly to the start and repeat, then switch arms.

Tips

• Lead with the elbow, not the hand.
• Keep your chest on the bench; do not twist.

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