Dumbbell Lying One Arm Deltoid Rear exercise animation (Hombre)

Dumbbell Lying One Arm Deltoid Rear

Músculo objetivo
Deltoid Posterior
Músculos sinergistas
Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipamiento
Dumbbell
Parte del cuerpo
Shoulders
Tipo
Strength

The dumbbell lying one arm deltoid rear is a single-arm isolation exercise that primarily targets the rear deltoid (posterior deltoid), with help from the infraspinatus, teres minor, and the middle and lower fibers of the trapezius. Performed lying on a bench one arm at a time, it removes momentum and pins your torso so the rear delt does the work, making it useful for shoulder balance and upper-back posture.

Cómo hacer el Dumbbell Lying One Arm Deltoid Rear

  1. 1Lie on your side or chest on a flat bench so the working shoulder hangs slightly off the edge, holding one dumbbell in that hand with a neutral grip.
  2. 2Let the working arm hang straight down toward the floor with a soft, fixed bend in the elbow.
  3. 3Brace your torso against the bench and keep your neck neutral so only the arm moves.
  4. 4Raise the dumbbell out and away from the floor in a wide arc, leading with your elbow and pinching the shoulder blade toward your spine.
  5. 5Lift until your arm is roughly in line with your shoulder, feeling the contraction in the back of the shoulder.
  6. 6Pause briefly at the top without shrugging or rotating your torso.
  7. 7Lower the dumbbell under control back to the hanging start position, keeping tension on the rear delt.
  8. 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.

Consejos de técnica

  • Keep the elbow bend fixed and constant — think of moving from the shoulder, not opening and closing the elbow.
  • Lead the movement with your elbow rather than your hand to bias the rear deltoid over the traps.
  • Use a light weight and a slow, controlled tempo; the rear delt responds to clean reps, not heavy load.
  • Squeeze the shoulder blade toward your spine at the top to fully engage the mid traps and rear delt.
  • Keep your head and neck relaxed and supported so you don't strain through the upper traps.

Errores comunes

  • Swinging the dumbbell with momentum, which shifts the work off the rear delt and onto the larger back muscles.
  • Going too heavy, which forces you to twist your torso or shrug and cheats the isolation.
  • Raising the arm well past shoulder height, which hands the load to the upper traps and reduces rear-delt tension.
  • Straightening or pumping the elbow mid-rep, turning the movement into a triceps action instead of a shoulder raise.
  • Rotating your torso off the bench to drive the weight up, which removes the strict, supported angle that makes this exercise effective.

Preguntas frecuentes

What muscles does the dumbbell lying one arm deltoid rear work?

It primarily works the rear deltoid (posterior deltoid), with the infraspinatus, teres minor, and the middle and lower fibers of the trapezius assisting to stabilize and retract the shoulder blade.

Why do it lying down and one arm at a time?

Lying on the bench pins your torso so you can't swing or use body English, and working one arm at a time lets you focus fully on the rear delt and even out side-to-side imbalances.

How much weight should I use?

Use a light dumbbell. The rear delt is small and responds best to controlled reps in a higher range, so most lifters do 12–20 reps per arm and stop short of momentum or shrugging.

What's a good alternative to this exercise?

Bent-over dumbbell rear delt raises or seated rear-delt raises train the same posterior deltoid. The lying single-arm version is the strictest of the group because the bench eliminates cheating.

Where should I feel this exercise?

You should feel it in the back of your shoulder and across the upper-mid back near the shoulder blade. If you mostly feel it in your upper traps or lower back, lighten the load and lead with the elbow.

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