Single-Arm Incline Rear Delt Raise 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
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Incline Rear Delt Raise is an isolation exercise that emphasizes the posterior deltoid. By lying chest-down on an incline bench, you reduce momentum and increase the mechanical tension on the rear delt. This position also prevents the lower back and legs from compensating, offering a more focused rear shoulder stimulus. It's particularly useful for addressing shoulder imbalances or developing rear delt detail.
How to Perform
Set an incline bench at 30–45 degrees and lie chest-down holding a dumbbell in one hand.
Let your working arm hang straight down, palm facing inward.
With a slight bend in the elbow, raise the dumbbell out to the side in a wide arc until it’s parallel with the ground.
Pause and squeeze your rear delt at the top.
Slowly lower the dumbbell back to the starting position under control.
Keep your chest in contact with the bench and avoid twisting.
Complete the reps on one side before switching arms.
★ 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
Use a light weight to focus on muscle activation, not load.
Keep the motion smooth—avoid jerky or explosive movements.
Keep your torso firmly pressed against the bench.
Initiate the movement from your shoulder, not your hand.
Focus on pulling with your elbow rather than your hand.
Exhale as you raise the dumbbell, inhale as you lower it.
Keep your neck relaxed and neutral throughout.
How Not to Perform
Don’t twist your torso to lift the weight.
Don’t lift the dumbbell too high—it should stop at shoulder height.
Avoid shrugging your shoulder during the lift.
Don’t bend or extend the elbow mid-rep—maintain a fixed angle.
Avoid letting the dumbbell drop quickly; control the descent.
Don’t use momentum by bouncing off the bench.
Avoid excessive gripping tension in the hand or wrist.
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.
