One Arm Lying Rear Deltoids Raises

Exercise Tips

  • Keep your side flat to bench
  • Keep your body stationary except for your
    arm lifting the dumbbell

One Arm Lying Rear Deltoids Raises

This exercise targets the back of your shoulders and provides a low cardio benefit.

Muscle Group

Posterior Deltoids (Rear Shoulders)


1 Day a Week to
3 Days a Week


Dumbbell, Flat Bench

Cardiovascular Benefit


Muscle Group: Posterior Deltoids (Rear Shoulders)

Equipment: Dumbbell, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Lie on the flat bench on your left side, wrapping your left arm around the front of it and holding the front edge. Your head should be elevated at a 45 degree angle to the bench and your knees slightly bent so only your feet are hanging off the end. Hold a dumbbell in your right hand with an overhand grip and extend it straight out across your chest so the dumbbell is level with the bench.

  1. 1 Slowly raise the dumbbell
    upwards towards the ceiling until your arm is completely perpendicular to the floor, keeping your arm
    straight the entire time.
  2. 2 Slowly lower your arm back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then flip over and repeat with the opposite arm.

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