Prone One Arm Dumbbell Rear Delt Raise
Learn how to perform Prone One Arm Dumbbell Rear Delt Raise, a Shoulders exercise, with setup, breathing and common mistakes.
Prone One Arm Dumbbell Rear Delt Raise · Preview
Setup
Lie face down on the floor with your legs extended and rest your forehead on one hand. Hold a dumbbell in your other hand with your elbow bent, resting it on the floor beside your head.
Start phase
Keeping your torso on the floor, lift the arm holding the dumbbell off the floor and raise it out to the side. Extend your elbow as you lift, leaving only a slight bend, and think of the back of your shoulder pulling your arm up.
End phase
Pause briefly at the top, then slowly lower the dumbbell back to the floor beside your head. Do not drop it onto the floor; control the speed until just before it touches.
Target muscles
With the floor supporting your torso, this is a great way to learn to use only your rear delts without momentum. If your traps or neck tense up, lower the weight and draw your shoulder away from your ear.
Common mistakes
Twisting your torso to lift your shoulder off the floor shifts the work from your rear delts to your back and torso. The range of motion is short, so focus on lifting slowly rather than lifting high.
Breathing
Exhale as you lift and inhale as you lower. Steady breathing makes it easier to keep your torso still.
Coach tip
Even a light dumbbell is enough, so prioritize a 1-second pause at the top over adding weight. Finish one side, then do the same number of reps on the other side.
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