Dumbbell Lying One Arm Deltoid Rear

How to perform

Here are step by step instructions on how to perform the Dumbbell Lying One Arm Deltoid Rear exercise:

1. Lie face down on a flat bench, with your chest and stomach pressed against the bench. Hold a dumbbell in your right hand, with your arm hanging straight down towards the floor.

2. Bend your right elbow to a 90-degree angle, keeping your upper arm parallel to the floor and your forearm perpendicular to the floor. Your palm is facing towards your body.

3. Keeping your elbow at a 90-degree angle, lift the dumbbell up towards the ceiling by contracting your rear deltoid muscle. Your arm should move in a slight arc to target the rear deltoid effectively.

4. Hold the top position for a brief second, then slowly lower the dumbbell back down to the starting position.

5. Repeat the movement for the desired number of reps on one arm before switching to the other arm.

Tips for performing the Dumbbell Lying One Arm Deltoid Rear exercise:

- Focus on keeping your arm in line with your shoulder and avoid swinging or using momentum to lift the weight.
- Engage your core and keep your body stable throughout the exercise.
- Control the movement both on the way up and on the way down to maximize the muscle engagement.
- Choose a weight that allows you to perform the exercise with proper form and achieve the desired number of reps.

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.