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All exercises

Dumbbell lying one arm deltoid rear

Beginner

Dumbbell lying one arm deltoid rear is a isolation dumbbell exercise for the rear delts, also working the traps and upper back.

Trained one side at a time.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Dumbbell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
  2. 2Extend your arm straight down towards the floor, keeping it close to your body.
  3. 3Raise your arm up and back, squeezing your shoulder blade towards your spine.
  4. 4Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Dumbbell lying on floor rear delt raiseDumbbell
  • Dumbbell rear delt raiseDumbbell
  • Dumbbell side lying one hand raiseDumbbell
  • Dumbbell seated bent arm lateral raiseDumbbell
  • Dumbbell one arm lateral raiseDumbbell
  • Band y-raiseResistance band

Harder variations

  • Dumbbell incline one arm lateral raiseDumbbell
  • Dumbbell lying one arm rear lateral raiseDumbbell
  • Dumbbell incline rear lateral raiseDumbbell
  • Dumbbell lying rear lateral raiseDumbbell
Logged today · 90 seconds restDumbbell lying one arm deltoid rear

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More Shoulders exercises

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  • Band front lateral raiseResistance band
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  • Band one arm shoulder pressResistance band
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  • Band reverse flyResistance band