Dumbbell Lying One Arm Deltoid Rear
Step by step
How to perform
- 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.
Overview
About this exercise
The Dumbbell Lying One Arm Deltoid Rear is a strength-building exercise that targets the posterior deltoids, improving shoulder stability and enhancing upper body power. This exercise is ideal for athletes, fitness enthusiasts, and individuals aiming to improve their upper body strength or rehabilitate shoulder injuries. It is a must-do exercise for those wanting to sculpt their shoulders, boost athletic performance, or enhance their daily functional movements.
Coaching cues
Form tips
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.
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.
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