Dumbbell Lying One-Arm Rear Lateral Raise
Rear delts
Builds the upper back & shoulders phase · trains Rear delts, Upper back · reverse fly pattern
98% match
Everyday
Desk posture & back health
Hours of sitting shorten the chest and hip flexors and switch off the upper back and glutes. The fix: pull more than you push, strengthen glutes and the deep core, and keep the neck and lower back resilient.
Muscles worked
FrontBack
The movement, phase by phase
Upper back & shoulders
Counter rounded shoulders — rows, reverse flys, external rotation.
- Row
- Reverse fly
- Shoulder-blade squeeze
- Shoulder rotation
Best exercises for this phase:
Hips & glutes
Wake up glutes switched off by sitting.
- Hip extension
- Hip hinge
- Hip abduction
Best exercises for this phase:
Core & spine
Brace and extend the spine with control.
- Anti-extension (brace)
- Anti-rotation (brace)
- Spinal extension
Best exercises for this phase:
Neck
Counter forward-head posture.
- Neck
Best exercises for this phase:
Most specific exercises
One-Arm Lying Rear Delt Raise
Rear delts
Builds the upper back & shoulders phase · trains Rear delts, Upper back, Rotator cuff · reverse fly pattern
97% match
Lying Rear Delt Raise
Rear delts
Builds the upper back & shoulders phase · trains Rear delts, Upper back, Rotator cuff · reverse fly pattern
95% match
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Rear delts
Builds the upper back & shoulders phase · trains Rear delts · reverse fly pattern
95% match
Cable Rear Delt Fly
Rear delts
Builds the upper back & shoulders phase · trains Rear delts · reverse fly pattern
95% match
Dumbbell Lying Rear Lateral Raise
Rear delts
Builds the upper back & shoulders phase · trains Rear delts · reverse fly pattern
95% match
Reverse Flyes
Rear delts
Builds the upper back & shoulders phase · trains Rear delts · reverse fly pattern
95% match
Seated Bent-Over Rear Delt Raise
Rear delts
Builds the upper back & shoulders phase · trains Rear delts · reverse fly pattern
95% match
Incline Bench Pull
Upper back
Builds the upper back & shoulders phase · trains Upper back, Rear delts · row pattern
95% match
Face Pull
Rear delts
Builds the upper back & shoulders phase · trains Rear delts, Upper back, Rotator cuff · reverse fly pattern
94% match
Chest-Supported Rear Delt Raise
Rear delts
Builds the upper back & shoulders phase · trains Rear delts, Upper back, Rotator cuff · reverse fly pattern
91% match
Bent Over Barbell Row
Upper back
Builds the upper back & shoulders phase · trains Upper back, Rear delts · row pattern
90% match
Drills & sessions in the sport
Work done in the water or on the run itself, next to the strength exercises above.
Training notes
- Aim for two pulls for every push.
- Short daily sessions beat one long weekly one.
Mobility to pair with it
- Doorway pec stretch
- Hip flexor stretch
- Thoracic extension over a chair