Lying Dumbbell One-Arm Rear Lateral Raise (Shoulders)

The lying dumbbell one-arm lateral raise is a very effective isolation exercise for the rear deltoids which promotes muscle growth and strength. Now, anyone can safely perform this exercise but it’s imperative that proper form is always practiced to prevent injuries. The shoulder joint is a sensitive area and a simple tweak to your form can cause severe pain, and discomfort.

So, start light and as you become more experienced with the exercise you can increase the poundages. You also want to make sure to never internally rotate the shoulders which will cause unnecessary pressure.

If you’re ready to start training the rear delts effectively make sure this exercise gets a place in your workout routine.

In This Exercise:

• Target Muscle Group: Posterior Deltoid
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbell
• Difficulty: Beginner

Exercise Instructions

1. Set the bench at a slight (15-degrees when measured from the floor) incline and lie prone with a dumbbell in one hand so your palms are facing your torso.
2. Then, slowly raise your arm up and to the side until your elbow is level with your shoulder. Exhale during this portion of the exercise.
3. Hold for a couple of seconds.
4. Now, slowly lower the dumbbell back down while inhaling.
5. Repeat for the desired number of reps.

Variations & Tips:

• You can perform this exercise by doing the lateral raise with two arms rather than one.
• Only raise your arm until it’s parallel to the floor during the positive portion of the exercise.
• Do not internally rotate your shoulders as this is very dangerous for the shoulder joint.
• Using a dumbbell develops stabilizer muscles which are important for athletic function and heavy training.
• The lying dumbbell one-arm rear lateral raise targets the rear deltoid through effective isolation.

Watch: how to do the lying dumbbell one-arm rear lateral raise