Dumbbell Lying One-Arm Rear Lateral Raise

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Watch Dumbbell Lying One-Arm Rear Lateral Raise

Technique

How to perform Dumbbell Lying One-Arm Rear Lateral Raise

1. Set an adjustable bench to a low incline of about 15 degrees and lie chest-down with one dumbbell in your working hand.
2. Use your free hand to hold the bench for support, and let the working arm hang with the palm facing inward and the elbow slightly bent.
3. Keeping that elbow angle nearly fixed, raise the arm out to the side until the elbow is around shoulder height.
4. Keep the chest supported and the upper arm roughly perpendicular to the torso instead of pulling the elbow toward your waist.
5. Lower the dumbbell back under control.
6. Complete the repetitions, then repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.