Dumbbell Lying One Arm Deltoid Rear
Also known as: lying dumbbell one arm deltoid rear
Built around independent dumbbell loading, Dumbbell Lying One Arm Deltoid Rear fits into any delt-focused block and builds delt size from every angle.
How to do Dumbbell Lying One Arm Deltoid Rear
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Lying One Arm Deltoid Rear Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Lying One Arm Deltoid Rear Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Lying One Arm Deltoid Rear
Swap Dumbbell Lying One Arm Deltoid Rear For
Dumbbell Lying One Arm Deltoid Rear — Frequently Asked Questions
How do you do the Dumbbell Lying One Arm Deltoid Rear?
Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards. Extend your arm straight down towards the floor, keeping it close to your body. Raise your arm up and back, squeezing your shoulder blade towards your spine. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying One Arm Deltoid Rear work?
The Dumbbell Lying One Arm Deltoid Rear primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying One Arm Deltoid Rear should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying One Arm Deltoid Rear good for beginners?
Not usually. The Dumbbell Lying One Arm Deltoid Rear is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Lying One Arm Deltoid Rear?
Try the Smith Behind Neck Press, Band Standing Rear Delt Row or the Kettlebell One Arm Jerk. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying One Arm Deltoid Rear the same as the lying dumbbell one arm deltoid rear?
Yes. The Dumbbell Lying One Arm Deltoid Rear is also commonly called the lying dumbbell one arm deltoid rear. Different gyms and training programs label it differently, but "lying dumbbell one arm deltoid rear" refer to this same movement.
