The Dumbbell Lying One Arm Rear Lateral Raise is an isolation exercise that targets the rear deltoid muscles in the shoulders. It helps to strengthen and tone the shoulders, improve posture, and reduce the risk of shoulder injuries.
How to perform
Step by step instructions:1. Begin by lying on your side on a flat bench, with your supporting arm extended straight out to the side and your head resting on it. Hold a dumbbell in your opposite hand, with your palm facing in towards your body.
2. Keep a slight bend in your elbow and brace your core to maintain stability throughout the exercise.
3. Slowly raise the dumbbell upwards in a semicircular motion, keeping your arm straight and leading with your pinky finger. Aim to lift the weight up to shoulder level, ensuring that your shoulder blade is pulled back and down.
4. Pause at the top of the movement and squeeze your shoulder muscles before slowly lowering the weight back to the starting position.
5. Perform the desired number of repetitions on one side before switching to the other side.
6. Remember to maintain proper form throughout the exercise, keeping your core engaged and your back flat on the bench.
7. To increase the intensity of the exercise, you can use a heavier dumbbell or perform more repetitions.
8. As with any exercise, it is important to start with a light weight and gradually increase the weight as you build strength and confidence with the movement. It is also recommended to consult with a fitness professional before attempting any new exercises, especially if you have a history of shoulder injuries.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.