Lying One-Arm Rear Delt Raise

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.

Lying One-Arm Rear Delt Raise primarily trains the shoulders, with the back contributing. The exact demand depends on your setup, range, and chosen load.

Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.

Related options include Lying Rear Delt Raise, Bench-Supported Rear Delt Raise, Dumbbell Lying Rear Lateral Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.