Dumbbell Lying One Arm Deltoid Rear

Muscles worked

Setup

1. Lie on your side on a flat bench with your legs stacked or staggered for stability.
2. Support your head with your bottom arm or a small towel to keep your cervical spine neutral.
3. Hold a dumbbell in your top hand with a neutral grip (palm facing your body), letting the arm hang down toward the floor.
4. Maintain a slight bend in the elbow of the working arm and keep it locked in that position.

How to do it

1. Exhale as you raise the dumbbell in a wide arc until your arm is parallel to the floor or slightly higher.
2. Keep your arm strictly perpendicular to your torso throughout the movement to isolate the rear deltoid.
3. Inhale as you slowly lower the dumbbell back toward the starting position under full control.
4. Perform the movement with a controlled 2-0-2 tempo, avoiding any momentum or swinging.

Form checklist

• Keep the torso stationary; do not rotate your chest upward to help lift the weight.
• Maintain a consistent, slight bend in the elbow throughout the entire set.
• Stop the descent just before the dumbbell touches the floor to keep constant tension on the muscle.
• Ensure the movement is driven by the shoulder joint, not by flicking the wrist.

Pro tips

• Focus on leading the movement with your elbow rather than your hand to maximize posterior deltoid recruitment.
• Pause for a split second at the peak of the movement and visualize the rear delt muscle fibers contracting.

Make it harder

• Add a 3-second isometric hold at the top of each repetition to increase time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to challenge the muscle's ability to control the load.

Frequently asked

What muscles does the dumbbell lying one arm deltoid rear work?

The dumbbell lying one arm deltoid rear primarily targets the deltoids, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell lying one arm deltoid rear?

The dumbbell lying one arm deltoid rear uses dumbbell.

Is the dumbbell lying one arm deltoid rear good for beginners?

The dumbbell lying one arm deltoid rear is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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