Dumbbell Lying One Arm Deltoid Rear exercise animated demonstration

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Dumbbell Lying One Arm Deltoid Rear

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Beginner

target Target Muscle Groups

Primary: Delts accessibility Shoulders
Trapezius Rhomboids

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

compound

Cal/min

6.1

Force

push

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.

list_alt Step-by-Step Instructions

1

Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.

2

Extend your arm straight down towards the floor, keeping it close to your body.

3

Raise your arm up and back, squeezing your shoulder blade towards your spine.

4

Pause for a moment at the top, then slowly lower your arm back down to the starting position.

5

Repeat for the desired number of repetitions, then switch arms.

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