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Shoulders · Dumbbell · Beginner

How to do Dumbbell Lying One Arm Deltoid Rear

The dumbbell lying one arm deltoid rear is an isolation exercise targeting the rear deltoids, performed lying face down on a bench and raising a dumbbell to activate the back of the shoulder.

Dumbbell Lying One Arm Deltoid Rear demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Beginner
Category
Shoulders

How to do Dumbbell Lying One Arm Deltoid Rear, step by step

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

Muscles worked

Dumbbell Lying One Arm Deltoid Rear works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell Lying One Arm Deltoid Rear in SPLYT

Dumbbell Lying One Arm Deltoid Rear is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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