TETSUDumbbell Lying One Arm Deltoid Rear
The Dumbbell Lying One Arm Deltoid Rear is a dumbbell exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lying One Arm Deltoid Rear
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common questions
What muscles does the Dumbbell Lying One Arm Deltoid Rear work?
The Dumbbell Lying One Arm Deltoid Rear primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Lying One Arm Deltoid Rear?
You need a dumbbell to perform the Dumbbell Lying One Arm Deltoid Rear.
How many sets and reps of the Dumbbell Lying One Arm Deltoid Rear should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Lying One Arm Deltoid Rear works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your shoulders volume climb, and let AI plan your week. Scan the code or grab the app — free to start.