How to do the Dumbbell Lying One Arm Deltoid Rear
Dumbbell Lying One Arm Deltoid Rear is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Dumbbell Lying One Arm Deltoid Rear demonstration · © GymiaFit
Dumbbell Lying One Arm Deltoid Rear at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Lying One Arm Deltoid Rear step by step
- 1Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- 2Extend your arm straight down towards the floor, keeping it close to your body.
- 3Raise your arm up and back, squeezing your shoulder blade towards your spine.
- 4Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Dumbbell Lying One Arm Deltoid Rear — questions
What muscles does the Dumbbell Lying One Arm Deltoid Rear work?
The Dumbbell Lying One Arm Deltoid Rear primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Lying One Arm Deltoid Rear?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying One Arm Deltoid Rear suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying One Arm Deltoid Rear?
Dumbbell Iron Cross, Dumbbell Lying External Shoulder Rotation, Dumbbell Seated Alternate Shoulder train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying One Arm Deltoid Rear demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.