Dumbbell Lying One Arm Deltoid Rear

Dumbbell Lying One Arm Deltoid Rear

The Dumbbell Lying One Arm Deltoid Rear is a fantastic exercise for targeting the muscles of the posterior shoulder, commonly known as the rear delts. This exercise primarily engages the deltoid muscles located at the back of your shoulders, giving them a defined and sculpted appearance. It is an excellent exercise to incorporate into your upper body training routine to achieve a well-rounded shoulder development. By lying face down on a bench with one arm holding a dumbbell, you isolate the rear deltoid muscles more effectively. This exercise allows for a greater range of motion and offers a more targeted approach compared to exercises like lateral raises. As you raise the dumbbell in a controlled manner, your rear delts engage to raise the weight against gravity. This contraction is essential for building strength and muscle tone in the targeted area. Working on your rear delts not only helps to improve your overall shoulder aesthetics but also plays a crucial role in balancing out your shoulder strength, stability, and posture. Strengthening the rear delts can also help reduce the risk of injury and shoulder imbalances, which are common issues in people who spend a lot of time at a desk or engage in activities that involve forward shoulder movements. Incorporating the Dumbbell Lying One Arm Deltoid Rear into your workout routine, along with other shoulder exercises, can lead to well-developed, strong, and toned shoulders, enhancing your overall upper body strength and appearance. However, it is important to ensure proper form and technique to maximize the benefits and avoid any potential injury.


  • Start by lying face down on a flat bench with one dumbbell in each hand, palms facing inwards.
  • Extend your arms straight out in front of you, keeping a slight bend in the elbows.
  • While maintaining a slight bend in the elbows, raise one arm out to the side, leading with your elbow.
  • Continue raising the dumbbell until your arm is parallel to the floor and in line with your body.
  • Pause briefly at the top of the movement, squeezing your shoulder muscles.
  • Slowly lower the dumbbell back down to the starting position while maintaining control.
  • Repeat the movement with the other arm.
  • Continue alternating arms for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability.
  • Keep your shoulder blades retracted and down to prevent unnecessary strain.
  • Focus on squeezing your shoulder blades together at the top of the movement to activate your rear deltoids.
  • Use controlled and fluid movements, avoiding any jerking or swinging.
  • To increase intensity, try using a resistance band or increasing the weight of the dumbbell.
  • Remember to breathe regularly and never hold your breath during the exercise.
  • Maintain proper form by keeping your chin tucked and your neck in a neutral position.
  • Consider incorporating other exercises that target the rear deltoids, such as bent-over lateral raises or face pulls, to achieve overall development.
  • Ensure proper recovery by allowing your muscles enough rest between workouts.
  • Stay consistent with your training and gradually increase the difficulty to see progress over time.


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