Dumbbell Lying One Arm Deltoid Rear
Target Muscle
Secondary Muscles
Equipment
Hold a dumbbell in your upper hand, keeping your elbow slightly bent, and let it hang down towards the floor.
Slowly raise the dumbbell in an arc-like motion over your body until it's directly above your shoulder.
Pause for a moment at the top of the lift to maximize the contraction in your rear deltoid.
Slowly lower the dumbbell back down to the starting position, ensuring you maintain control throughout the movement.
Pro Tip
Grip and Arm Placement: Hold the dumbbell in your top hand with a neutral grip (palm facing inwards). Your elbow should be bent at a 90-degree angle with the dumbbell held directly above your shoulder. Avoid the common mistake of extending your arm fully or letting the dumbbell fall too far back, as this can strain your shoulder. Controlled Movement: Slowly lower the dumbbell behind your head while keeping your elbow stationary. The movement should come from your shoulder joint. A common mistake is to use momentum or to move the elbow instead of the shoulder, which can lead to injury and less effective muscle engagement. Full