Dumbbell Lying One-Arm Deltoid Rear
Lying on one side, raise a dumbbell from the floor in front of the chest until it passes above the shoulder; the rear delt of the top arm does the lift.
How to do it
Setup
Lying on one side, legs apart for support, the top hand holding a bell on the floor in front of the chest, palm down, arm nearly straight.
Steps
- Raise the bell up and back until it passes above the shoulder.
- Keep the upper arm square to the torso.
- Lower to the floor slowly; switch sides after the set.
Common mistakes
Bending the elbow to shorten the lever: keep it fixed, straight or slightly bent. Rolling the torso back to throw the bell: stay on the side. Heavy bell: the rear delt is small; light and slow.
Breathing
Exhale on the raise, inhale lowering.
