Lying One-Arm Dumbbell Deltoid Rear

Setup

1. 01Lie on your side on a flat bench or the floor with a light dumbbell in the top hand.
2. 02Support your head with the bottom arm or a pad.
3. 03Start with the working arm hanging in front of the chest, slight bend in the elbow.
4. 04Stack the hips and shoulders so the torso does not roll during the set.

Execution

1. 01Sweep the dumbbell up and back in an arc until the arm is roughly vertical.
2. 02Lead with the back of the shoulder, not the hand.
3. 03Pause briefly when the arm points at the ceiling.
4. 04Lower slowly back across the body to the start position.

Checkpoints

• -Torso stays stacked on its side without rolling backward.
• -Elbow bend stays constant through the arc.
• -The rear delt does the work, not a twist of the trunk.
• -The dumbbell moves in a smooth arc, not a straight jerk.

Common mistakes

• -Rolling the torso back to help lift the weight.
• -Swinging the dumbbell with momentum from the start position.
• -Using a weight that turns the arc into a shrug and pull.
• -Dropping the weight quickly instead of controlling the lowering.