Dumbbell Lying One Arm Deltoid Rear
Expert Advice
Keep your head and neck in a neutral position on the bench and avoid swinging the weight; use a slow, controlled motion.
How-to-do Steps
- Lie on your side on a flat bench with a dumbbell in your top hand.
- Keep your top arm close to your body with a slight bend in the elbow.
- Raise the dumbbell up and away from your body, targeting the rear deltoid.
- Lower the dumbbell back to the starting position with control.
- Complete the desired number of repetitions before switching sides.
Track Dumbbell Lying One Arm Deltoid Rear in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Lying One Arm Deltoid Rear primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying One Arm Deltoid Rear work?
Dumbbell Lying One Arm Deltoid Rear primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying One Arm Deltoid Rear?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying One Arm Deltoid Rear suitable for beginners?
Dumbbell Lying One Arm Deltoid Rear is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
