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Dumbbell Lying One-Arm Rear Lateral Raise

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Middle Back
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.3

Out of 10

Excellent

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Dumbbell Lying One-Arm Rear Lateral Raise Images

Dumbbell Lying One-Arm Rear Lateral Raise
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Dumbbell Lying One-Arm Rear Lateral Raise
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Dumbbell Lying One-Arm Rear Lateral Raise Guide

Main Muscle: Shoulders

  1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
  2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
  3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
  4. Slowly lower the dumbbell to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.



Alternative Exercises For Dumbbell Lying One-Arm Rear Lateral Raise

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of people found this tip helpful

Tip: Dumbbell Lying One-Arm Rear Lateral Raise

Exercise Rating
7/10

Apr 24, 2013 2:19 PM: Do the heavy weight shoulder exercise first so you can maximise the result by using a light dumbbell at the end.



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of people found this review helpful

Review: Dumbbell Lying One-Arm Rear Lateral Raise

Exercise Rating
10/10

Apr 8, 2012 3:55 PM: Great exercise for the rear delts.



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of people found this review helpful

Review: Dumbbell Lying One-Arm Rear Lateral Raise

Exercise Rating
N/A

Dec 20, 2011 8:32 AM: It doesn't take a lot of weight to get a workout. And yes as previously mentioned if you flip your writs to have your thumbs pointing down on the top it helps get more concentration.



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of people found this tip helpful

Tip: Dumbbell Lying One-Arm Rear Lateral Raise

Exercise Rating
9/10

May 4, 2011 9:55 PM: As you move to the top position, turn your wrist so your thumb is pointing to the floor. This puts more concentration on the rear delts.



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