dumbbell lying one arm deltoid rear
A shoulders exercise targeting the delts, performed with dumbbell.
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.
Muscles worked
Primary (target)
Secondary
Related exercises
Track dumbbell lying one arm deltoid rear in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →