Dumbbell Lying on Floor Rear Delt Raise

Setup

1. 01Lie face down on the floor with a light dumbbell in each hand.
2. 02Rest your forehead on a folded towel or turn your head to one side comfortably.
3. 03Extend the arms out to the sides with a slight elbow bend, palms facing the floor.
4. 04Let the dumbbells rest lightly on the floor at the start of each rep.

Execution

1. 01Squeeze the rear delts to lift both dumbbells a few inches off the floor.
2. 02Keep the arms in line with the shoulders, not drifting toward the hips.
3. 03Pause briefly at the top of the short range.
4. 04Lower under control until the dumbbells just touch the floor again.

Checkpoints

• -Chest and hips stay pressed into the floor.
• -Elbows keep the same slight bend on every rep.
• -The lift comes from the shoulders, not from arching the lower back.
• -Each rep starts from a dead stop on the floor.

Common mistakes

• -Arching the torso off the floor to raise the weights higher.
• -Using dumbbells too heavy for the small working range.
• -Bouncing the weights off the floor between reps.
• -Shrugging the shoulders toward the ears during the lift.