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
- Trapezius Lower Fibers, Infraspinatus, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Arm Dumbbell Reverse Fly
How to: Dumbbell Lying One Arm Rear Lateral Raise
- Lie on a flat bench with your chest supported and your arm holding a dumbbell hanging down.
- Keep your legs on the ground and form a stable base.
- With a slight bend in your elbow, raise the dumbbell straight out to your side until your arm is parallel to the ground.
- Pause briefly at the top of the movement and squeeze the shoulder blade together.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy weights.
- Not controlling the descent of the dumbbell.
- Overextending the shoulder joint.
Modifications
- Use a lighter weight if you are starting out.
- Perform the exercise seated for better stability.
Tips
- Keep your back supported and straight to avoid strain.
- Engage your core throughout the movement.
- Avoid swinging the weight; control the motion.
Dumbbell Lying One Arm Rear Lateral Raise Alternatives
Tags
shoulders
deltoids
strength
dumbbell
rear deltoid
isolation exercise