Dumbbell Lying One Arm Rear Lateral Raise Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Deltoid Lateral, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Seated One Arm Rear Lateral Raise, Single Arm Rear Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Lying One Arm Rear Lateral Raise
- Lie down on a bench with your chest facing down and hold a dumbbell in one hand.
- Keep the arm extended towards the floor, and allow your shoulder to relax.
- Raise the dumbbell to the side until your arm is parallel to the ground.
- Lower the dumbbell back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching arms.
Common Mistakes
- Rounding the back during the raise.
- Using momentum instead of controlled muscle engagement.
- Lifting the dumbbell too high or beyond shoulder level.
Modifications
- Lighten the weight if experiencing discomfort.
- Perform the exercise seated for better back support.
Tips
- Keep your back flat and core engaged throughout the movement.
- Move slowly to maximize tension on the shoulder muscles.
- Ensure the dumbbell is lifted in a controlled manner to avoid injury.
Dumbbell Lying One Arm Rear Lateral Raise Alternatives
Tags
shoulders
strength
deltoids
resistance training
dumbbell exercise
muscle building
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