Lying One-Arm Dumbbell Rear Lateral Raise

Setup

1. 01Lie chest-down or on your side on a flat bench.
2. 02Hold a light dumbbell in the working hand.
3. 03Let the arm hang straight down toward the floor.
4. 04Keep a slight, fixed bend in the elbow.

Execution

1. 01Raise the arm out to the side in an arc.
2. 02Lift until the arm is parallel to the floor.
3. 03Pause briefly at the top.
4. 04Lower slowly back to the hanging start.

Checkpoints

• -The torso stays completely still on the bench.
• -The pinky leads slightly to bias the rear delt.
• -The arm rises to shoulder level, no higher.
• -The lowering phase is slower than the lift.

Common mistakes

• -Swinging the dumbbell up with momentum.
• -Using a load too heavy for strict form.
• -Shrugging the trap to lift the weight.
• -Bending the elbow more as fatigue sets in.