Shoulders Exercise · Dumbbell
Dumbbell Lying One Arm Deltoid Rear
Working the rear delt one arm at a time while lying face-down removes body English entirely, since the torso is fully supported and can't contribute momentum. Isolating one side also makes it far easier to feel which shoulder is weaker or tighter than the other. It's a strict, low-load exercise — this muscle responds better to control than to heavy weight.
Go to the movement stepsAlso known as: Db Lying One Arm Deltoid Rear, Dumbell Lying One Arm Deltoid Rear
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dumbbell Lying One Arm Deltoid Rear
- Lie face down on a flat bench holding a dumbbell in one hand, palm turned inward.
- Let your arm hang straight down toward the floor, close to your body.
- Lift your arm up and back, drawing your shoulder blade toward your spine.
- Hold briefly at the top, then lower your arm back down under control.
- Continue for the target number of reps, then switch arms.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dumbbell Lying One Arm Deltoid Rear mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Dumbbell Lying One Arm Deltoid Rear work?
- The Dumbbell Lying One Arm Deltoid Rear mainly works your delts. It also helps strengthen your trapezius and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Dumbbell Lying One Arm Deltoid Rear?
- You do the Dumbbell Lying One Arm Deltoid Rear with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Dumbbell Lying One Arm Deltoid Rear?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Dumbbell Lying One Arm Deltoid Rear?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.