One arm rear lateral raise with dumbbell (lying)

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 8

Average per rep (lbs)*: 18

Description: Lie face down on a flat bench, ensuring the bench is high enough for the dumbbell to hang without touching the floor. Hold a dumbbell in one hand, spread your legs, and plant your feet firmly on the floor. Grasp the bench with your free hand for stability. With a slightly bent elbow, exhale as you raise the dumbbell out to the side. Hold the raised position for a count of two. Inhale as you lower the dumbbell back to the starting position in a controlled manner. Repeat for the desired number of repetitions. Switch arms and repeat the exercise for your opposite arm.

Exercise ID: 00216

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

One arm rear lateral raise with dumbbell (lying)

Exercise tips and tricks

Focus on Form: Maintain a straight line from your head to your toes. Keep your core tight to avoid unnecessary movement.
Controlled Movement: Perform the exercise slowly and with control. Avoid using momentum to lift the dumbbell.
Weight Selection: Choose a lighter weight to begin with. This exercise targets smaller muscles, so it's better to prioritize form over heavy lifting.
Isolate the Muscle: Ensure that your shoulder is the only joint moving. Avoid using your torso to help lift the weight.
Breathing: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing can help you maintain stability and form.
Mind-Muscle Connection: Focus on feeling the squeeze in your rear deltoids throughout the entire range of motion.
Range of Motion: Only lift the dumbbell until it’s in line with your shoulder to avoid unnecessary strain on your joints.
Rest Properly: Ensure you have sufficient rest periods between sets to maintain performance and reduce the risk of injury.

Exercise overview

Exercise tips and tricks

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