dumbbell lying one arm deltoid rear
dumbbell lying one arm deltoid rear — highlighted muscle: delts

Muscles worked

delts, trapezius, rhomboids

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dumbbell lying one arm deltoid rear

Body part
shoulders
Equipment
dumbbell
Target muscle
delts
Muscle group
trapezius

Secondary muscles

trapeziusrhomboids

How to perform it

  1. 1

    Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.

  2. 2

    Extend your arm straight down towards the floor, keeping it close to your body.

  3. 3

    Raise your arm up and back, squeezing your shoulder blade towards your spine.

  4. 4

    Pause for a moment at the top, then slowly lower your arm back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions, then switch arms.

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