Lying One-Arm Rear Lateral Raise (Dumbbell)

A rear deltoid isolation exercise performed while lying face down on an inclined bench using one arm at a time.

Instructions

1. Lie face down on a slightly inclined bench (approximately 15-30 degrees) with your chest supported against the backrest.
2. Place one knee on the bench for stability, with the other foot on the floor.
3. Hold a dumbbell in one hand with the arm extended downward and a neutral grip (palm facing your torso).
4. Keeping a slight bend in your elbow, raise the dumbbell to the side until your upper arm is approximately parallel to the floor.
5. Your arm should remain perpendicular to your torso throughout the movement.
6. Squeeze your rear deltoid and middle back at the top position for a brief pause.
7. Lower the dumbbell back to the starting position in a controlled manner.
8. Complete all repetitions on one side before switching to the other arm.

Tips

• The prone position prevents momentum and isolates the rear deltoids effectively.
• The one-arm variation allows for greater range of motion compared to both arms simultaneously.
• Maintain a neutral neck position by looking at the floor throughout the movement.
• Keep your upper arm perpendicular to your torso to maximize rear delt engagement.
• Breathe in as you lower the dumbbell and exhale as you raise it.