Exercise guide · Beginner · Compound
Dumbbell Lying One Arm Deltoid Rear: How to Do It & Muscles Worked
The dumbbell lying one arm deltoid rear is an isolation exercise targeting the rear deltoids, performed lying face down on a bench and raising a dumbbell to activate the back of the shoulder.
How to do the dumbbell lying one arm deltoid rear
- Step 1: Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Step 2: Extend your arm straight down towards the floor, keeping it close to your body.
- Step 3: Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Step 4: Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Step 5: Repeat for the desired number of repetitions, then switch arms.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dumbbell Lying One Arm Deltoid Rear alternatives
More exercises that train the shoulders as their main target:
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Band Front Lateral Raise
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Band Front Lateral Raise - Complete Variation
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Band Front Raise
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Band Reverse Fly
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Band Shoulder Press
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Band Standing Rear Delt Row
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Band Y-Raise
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Barbell Front Raise
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More shoulders exercises
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Dumbbell Lateral Raise
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Standing Dumbbell Overhead Press
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Advanced Style Battling Ropes
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Band Twisting Overhead Press
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Barbell One Arm Snatch
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Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.