Dumbbell Lying One-Arm Rear Lateral Raise
The flat-bench rear delt raise one arm at a time, the free hand gripping the bench to pin the torso.
How to do it
Setup
Face down on a flat bench, one bell hanging, the free hand holding the bench.
Steps
- Raise the bell out to the side to shoulder height.
- Keep the chest square on the pad.
- Lower to a hang; switch arms after the set.
Common mistakes
Chest turning up with the arm: both sides stay on the bench. Pulling with a bent elbow: the soft angle stays fixed. Bell swinging at the bottom: pause in the hang.
Breathing
Exhale raising, inhale lowering.
