What muscles does the Dumbbell Lying One-Arm Rear Deltoid Raise work?

This exercise primarily targets the rear deltoids, located at the back of your shoulders, helping improve shoulder shape and stability. It also engages the upper back muscles, including the rhomboids and trapezius, for better posture and balanced shoulder development.

What equipment do I need for the Dumbbell Lying One-Arm Rear Deltoid Raise?

You will need a flat bench and a dumbbell to perform this exercise effectively. If you don't have access to a bench, you can do a similar movement while lying face down on an inclined surface or using a stability ball for support.

Is the Dumbbell Lying One-Arm Rear Deltoid Raise suitable for beginners?

Yes, beginners can safely perform this exercise by starting with a light dumbbell to learn proper form. Focusing on controlled movements and avoiding heavy weights initially helps prevent strain and ensures correct muscle activation.

What are common mistakes to avoid during the Dumbbell Lying One-Arm Rear Deltoid Raise?

Avoid swinging the weight or using momentum, as this reduces muscle engagement and increases injury risk. Keep your torso stable, maintain a slight bend in your elbow, and control the weight during both the lifting and lowering phases.

How many sets and reps should I do for the Dumbbell Lying One-Arm Rear Deltoid Raise?

A common recommendation is 3 sets of 10–15 reps per arm, using a weight that allows you to maintain proper form throughout. Rest for 45–60 seconds between sets to recover without losing muscle engagement.

What safety tips should I follow when performing the Dumbbell Lying One-Arm Rear Deltoid Raise?

Ensure your bench is stable and your grip on the dumbbell is firm before starting. Use controlled movements and avoid overextending your shoulder, particularly if you have a history of shoulder injuries.

Are there variations of the Dumbbell Lying One-Arm Rear Deltoid Raise?

Yes, you can perform this exercise on an incline bench to slightly alter the angle of resistance, or use cables for constant tension throughout the movement. You can also do the raise with both arms simultaneously if you want a more efficient workout.

Dumbbell Lying One-Arm Rear Deltoid Raise

Target Muscles

Primary:

Shoulders

Secondary:

Upper Back

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie face down on a flat bench, holding a dumbbell in one hand with your arm hanging straight down and your palm facing inward. Keeping your elbow slightly bent, raise the dumbbell out to the side until your arm is parallel to the floor, focusing on squeezing your rear shoulder. Lower the weight slowly and repeat, maintaining control throughout the movement.

Step-by-Step Instructions

Lie face down on a flat bench with your chest supported and your legs extended behind you. Your feet should rest on the floor for stability.
Hold a dumbbell in one hand with a neutral grip (palm facing inward) and let your arm hang straight down below your shoulder.
Keep your other arm extended on the bench for support.
Slowly raise the dumbbell outward and upward to the side, keeping your arm slightly bent at the elbow. Focus on engaging your rear deltoid and upper back muscles.
Lift the dumbbell until your arm is parallel to the floor or slightly above shoulder level.
Pause briefly at the top of the movement, squeezing your rear deltoid.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.

Explore more shoulders exercises or bench exercises in our exercise library.

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Dumbbell Rear Delt Raise

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Barbell Rear Delt Row

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Frequently Asked Questions

What muscles does the Dumbbell Lying One-Arm Rear Deltoid Raise work?: This exercise primarily targets the rear deltoids, located at the back of your shoulders, helping improve shoulder shape and stability. It also engages the upper back muscles, including the rhomboids and trapezius, for better posture and balanced shoulder development.
What equipment do I need for the Dumbbell Lying One-Arm Rear Deltoid Raise?: You will need a flat bench and a dumbbell to perform this exercise effectively. If you don't have access to a bench, you can do a similar movement while lying face down on an inclined surface or using a stability ball for support.
Is the Dumbbell Lying One-Arm Rear Deltoid Raise suitable for beginners?: Yes, beginners can safely perform this exercise by starting with a light dumbbell to learn proper form. Focusing on controlled movements and avoiding heavy weights initially helps prevent strain and ensures correct muscle activation.
What are common mistakes to avoid during the Dumbbell Lying One-Arm Rear Deltoid Raise?: Avoid swinging the weight or using momentum, as this reduces muscle engagement and increases injury risk. Keep your torso stable, maintain a slight bend in your elbow, and control the weight during both the lifting and lowering phases.
How many sets and reps should I do for the Dumbbell Lying One-Arm Rear Deltoid Raise?: A common recommendation is 3 sets of 10–15 reps per arm, using a weight that allows you to maintain proper form throughout. Rest for 45–60 seconds between sets to recover without losing muscle engagement.
What safety tips should I follow when performing the Dumbbell Lying One-Arm Rear Deltoid Raise?: Ensure your bench is stable and your grip on the dumbbell is firm before starting. Use controlled movements and avoid overextending your shoulder, particularly if you have a history of shoulder injuries.
Are there variations of the Dumbbell Lying One-Arm Rear Deltoid Raise?: Yes, you can perform this exercise on an incline bench to slightly alter the angle of resistance, or use cables for constant tension throughout the movement. You can also do the raise with both arms simultaneously if you want a more efficient workout.