Dumbbell lying one arm deltoid rear

How to do it

1. 1Lie face down on a flat bench with a dumbbell in one hand, palm facing inward.
2. 2Extend the arm straight toward the floor, keeping it close to your body.
3. 3Raise the arm upward and backward, pulling the shoulder blade toward the spine.
4. 4Pause briefly at the top, then lower the arm slowly back to the starting position.
5. 5Repeat for the desired number of reps, then switch arms.

More shoulders exercises

• Dumbbell lying on floor rear delt raiseDumbbells
• Dumbbell raiseDumbbells
• Smith shoulder pressSmith machine
• Cable supine reverse flyCable
• Dumbbell standing alternate raiseDumbbells
• Barbell rear delt raiseBarbell
• Barbell standing wide military pressBarbell
• Dumbbell arnold pressDumbbells

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.