Description

The dumbbell lying one arm rear lateral raise is an exercise that targets the rear deltoids and helps improve shoulder stability and strength.

Starting Position

Lie face down on a bench with one arm hanging straight down holding a dumbbell.

Technical Execution

Raise the dumbbell out to the side while keeping the elbow slightly bent, then lower back down with control.

Range of Motion

Maintain a smooth and controlled range of motion, focusing on the contraction of the rear deltoid.

Variations

Variations include performing the exercise with both arms simultaneously or using different grips for variation.

Common Mistakes

Common mistakes include using momentum to lift the weight, shrugging the shoulders, and arching the back.

Practical Advice

Ensure proper form by keeping a slight bend in the elbow, engaging the core for stability, and controlling the movement throughout.

Additional Notes

Focus on the mind-muscle connection to enhance the effectiveness of the exercise.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

deltoids

Secondary Muscles