Dumbbell Lying One-Arm Rear Lateral Raise

What you'll gain

• Chest support removes torso swing so the rear deltoid has to lift the load.

• Training one arm at a time exposes left-to-right shoulder differences.

• A short, light isolation clip that slots into shoulder accessory programming.

Step-by-Step Instructions

1. 1

   Set an incline bench and rest your chest on the upper pad with both feet planted wide.

2. 2

   Hold one dumbbell in the working hand and let that arm hang straight down.

3. 3

   Brace the free forearm across the top of the pad so the torso stays still.

4. 4

   Keep a slight bend in the working elbow and raise the dumbbell out to the side.

5. 5

   Stop when the upper arm reaches about shoulder height without shrugging.

6. 6

   Lower under control to a full hang, finish the set, then switch arms.

Common Mistakes

• Pulling the dumbbell toward the hip, which turns the raise into a row.

• Lifting the chest off the pad to swing the weight up.

• Bending the elbow too much, which shortens the lever and cuts deltoid load.

• Raising the arm forward of the torso so the lateral deltoid takes over.

About This Exercise

The lying one-arm rear lateral raise braces the torso on an incline pad so the working arm can swing freely. From a hang with a slight elbow bend, the arm lifts in a wide arc until it reaches about shoulder height. Keeping that path perpendicular to the torso loads the posterior deltoid instead of turning the lift into a row. The free hand steadies the pad, and the mid traps and rhomboids help control the scapula. For app catalogs this is the strict, chest-supported rear-delt clip. It fits shoulder isolation filters, unilateral accessory blocks, and coaching pages that need a rear-delt raise without a standing hinge.

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