One Arm Lying Rear Deltoids Raises -

One Arm Lying Rear Deltoids Raises

Exercise Tips

Keep your side flat to bench
Keep your body stationary except for your arm lifting the dumbbell

One Arm Lying Rear Deltoids Raises

This exercise targets the back of your shoulders and provides a low cardio benefit.

Muscle Group

Posterior Deltoids (Rear Shoulders)

Frequency

1 Day a Week to
3 Days a Week

Equipment

Dumbbell, Flat Bench

Cardiovascular Benefit

Low

Starting Position: Lie on the flat bench on your left side, wrapping your left arm around the front of it and holding the front edge. Your head should be elevated at a 45 degree angle to the bench and your knees slightly bent so only your feet are hanging off the end. Hold a dumbbell in your right hand with an overhand grip and extend it straight out across your chest so the dumbbell is level with the bench.

1 Slowly raise the dumbbell upwards towards the ceiling until your arm is completely perpendicular to the floor, keeping your arm straight the entire time.
2 Slowly lower your arm back to starting position.
3Repeat this exercise until you have completed all repetitions for the set, then flip over and repeat with the opposite arm.

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One Arm Lying Rear Deltoids Raises

Exercise Tips

One Arm Lying Rear Deltoids Raises

Muscle Group

Frequency

Equipment

Cardiovascular Benefit

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