Dumbbell Lying One Arm Deltoid Rear Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Infraspinatus, Trapezius Lower Fibers, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- One Arm Deltoid Raise
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Lying One Arm Deltoid Rear
- Lie on your side on a flat bench with one dumbbell in your working hand.
- Maintain a neutral spine and let your arm hang down towards the floor.
- Lift the dumbbell towards the ceiling, focusing on using your shoulder muscles.
- Pause briefly at the top before lowering the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy a weight and losing form.
- Swinging the arm instead of using controlled movements.
- Neglecting to keep the shoulder down during the exercise.
Modifications
- Use a lighter dumbbell to start if you're new to this exercise.
- Perform the exercise seated for additional support.
Tips
- Keep your back flat against the bench.
- Focus on squeezing your shoulder blades together for better engagement.
- Control your movements to avoid using momentum.
Dumbbell Lying One Arm Deltoid Rear Alternatives
Tags
shoulders
dumbbells
strength
deltoids
upper body
exercise
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