Dumbbell Lying One Arm Deltoid Rear 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying One Arm Deltoid Rear exercise primarily targets the posterior deltoid (rear shoulder) muscles, helping to improve shoulder strength and stability. This isolation movement also engages the upper back, particularly the rhomboids and traps, as secondary muscles. Performed while lying face down on a bench, the exercise involves holding a dumbbell in one hand and raising the arm out to the side in a controlled arc. It emphasizes shoulder extension and horizontal abduction, promoting better shoulder mobility and posture. A dumbbell is the only required equipment, making it simple to incorporate into various workout routines.
How to Perform
Begin by lying face down on a bench, holding a dumbbell in your upper hand with your arm extended straight below you. Keep a slight bend in your elbow to avoid unnecessary strain.
In a slow and controlled motion, lift the dumbbell upwards, moving your arm in a curved path that brings it across your body. Continue raising it until the dumbbell is directly above your shoulder.
At the top of the movement, pause for a brief moment to fully contract your rear deltoid, ensuring you feel the muscle activation.
Gradually lower the dumbbell back down to the starting position, maintaining complete control over the weight throughout the entire range of motion to avoid any jerky movements.
Focus on squeezing your shoulder blades together as you raise the dumbbell, which will help to better engage your upper back muscles in addition to the rear deltoid. Be mindful of not using momentum; every repetition should be deliberate and controlled to maximize effectiveness and prevent injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip and Arm Position: Begin by holding the dumbbell in your upper hand with a neutral grip, meaning your palm should face inward. Ensure that your elbow is bent at about a 90-degree angle, and the dumbbell should be positioned just above your shoulder. Avoid overextending your arm or letting the dumbbell drop too far behind your body, as this can put unnecessary strain on your shoulder joint.
Smooth and Controlled Motion: Gently lower the dumbbell down and behind your head, keeping your elbow fixed in place. The motion should come from the shoulder, not the elbow. It's important to avoid using momentum or moving the elbow excessively, as this can lead to improper form and potential injury while reducing the effectiveness of the exercise on the target muscles.
How Not to Perform
Avoid Overextending the Arm: Do not straighten your arm completely at the top of the movement. Keeping your elbow slightly bent helps maintain constant tension on the posterior deltoid and reduces the risk of overextending the shoulder joint, which can lead to strain.
Do Not Swing the Dumbbell: Refrain from using momentum to lift the dumbbell. Swinging the weight can reduce the effectiveness of the exercise and place unnecessary stress on your shoulder. Focus on controlled, deliberate movements to fully engage the rear deltoid.
Keep the Elbow Stationary: Ensure your elbow remains fixed in a 90-degree angle during the entire exercise. Moving the elbow or using it to push the dumbbell can shift the load away from the targeted rear deltoid and involve other muscles, like the biceps or forearms, reducing the exercise’s efficiency.
Control the Descent: Do not allow the dumbbell to drop too quickly during the lowering phase. The descent should be slow and controlled to maximize muscle engagement and prevent injury. A fast drop can increase the risk of strain or discomfort in the shoulder.
Do Not Drop the Dumbbell Too Far Behind: Avoid letting the dumbbell fall too far behind your body, as this can lead to shoulder impingement and strain. The movement should be controlled within a safe range of motion where the dumbbell moves just behind your head without compromising shoulder stability.
Focus on the Target Muscle: Avoid shifting the focus to other areas, such as the upper back or traps, by using excessive shoulder or arm movement. Instead, concentrate on contracting the rear deltoid and isolating it. Keep your upper back relaxed and minimize unnecessary tension in other muscles.
Do Not Rush: Speeding through the exercise may cause you to lose focus and make you more likely to perform the movement incorrectly. Take your time with each repetition, both during the lift and the descent, ensuring you maintain proper form throughout.
Avoid Shoulder Shrugging: Do not let your shoulders rise toward your ears during the movement. Keep your shoulders relaxed and avoid shrugging, which can place unwanted tension on the neck and upper traps, detracting from the target muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
