Dumbbell Lying One Arm Deltoid Rear
Description
The dumbbell lying one arm deltoid rear is a unilateral rear delt fly performed lying on the side on an incline bench. The lifter holds a dumbbell with the working arm and lifts it up and back. The lying position stabilizes the chest and isolates the rear delt.
Muscle Group
Equipment Required
Dumbbell Lying One Arm Deltoid Rear Instructions
- Set an incline bench to about 45 degrees.
- Lie on your side on the bench with the lower side flat against the pad.
- Hold a dumbbell in the top hand with arm hanging down.
- Brace your core and pinch the shoulder blade.
- Lift the dumbbell up and back in a wide arc.
- Stop when the arm is parallel to the floor.
- Squeeze the rear delt hard at the top.
- Lower with control. Complete reps and switch sides.
Dumbbell Lying One Arm Deltoid Rear Form & Visual
Dumbbell Lying One Arm Deltoid Rear Benefits
- Strong rear delt isolation
- Stabilizes the chest
- Builds upper back thickness
- Useful posture builder
- Strong dumbbell move
- Trains the rhomboids
Dumbbell Lying One Arm Deltoid Rear Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius
Dumbbell Lying One Arm Deltoid Rear Variations & Alternatives
- Reverse Cable Fly
- DB Rear Delt Fly
- Face Pull
- Bent Over Lateral Raise
