Dumbbell Lying One Arm Deltoid Rear

You lie on your stomach on a bench and lift a dumbbell with one hand to work the back part of your shoulder.

1Lie on your stomach on a flat bench. Hold a dumbbell in one hand with your palm facing inward.
2Let your arm hang straight down toward the floor. Keep it near your body.
3Lift your arm up and back. Squeeze your shoulder blade toward your spine.
4Wait for a moment at the top. Then, slowly lower your arm back to the starting position.
5Do this for the right number of times, then switch to the other arm.

Primary Muscles

Secondary Muscles

Rhomboids

Traps

Equipment

Difficulty

Beginner

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