Dumbbell Lying One-Arm Rear Lateral Raise

Shoulders · Dumbbell

How to do it

Lie **face down** on a barely inclined bench, about 15 degrees, with a dumbbell in one hand and the other holding the bench. Let the arm hang towards the floor and open it out with the elbow slightly bent to shoulder height; hold a second and lower slowly. Lying down there is no way to swing and, working one arm, you feel exactly which side lags. The classic mistake is rolling the shoulder up to reach further: your chest stays on the bench.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Back

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