Side lying dumbbell rear delta raise

Exercise overview

Primary muscle group: Shoulders

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 7

Average per rep (lbs)*: 16

Description: Lie on the floor on your right side with a dumbbell placed in front of you. Support your head with your right hand. Grasp the dumbbell with your left hand using a neutral grip (palm facing downward). Ensure your elbow is either straight or slightly flexed. Keeping your elbow fixed and your body still, exhale as you raise the dumbbell upward until it is almost vertical. Hold this position for a count of two. Inhale and gradually lower the dumbbell back towards the starting position, stopping just before it touches the floor. Repeat for the prescribed number of repetitions. Switch sides and repeat the exercise with your right arm.

Exercise ID: 00343

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.

Exercise tips and tricks

Choose the Right Weight: Start with a lighter weight to ensure you can maintain proper form throughout the exercise. It's better to prioritize form over the amount of weight lifted.
Stable Starting Position: Make sure you are lying on your side with your legs securely stacked on top of each other. Keep your body in a straight line to maintain stability.
Slow and Controlled Movements: Perform the raise slowly to engage the rear delts effectively. Avoid using momentum which can lead to fatigue and reduced muscle engagement.
Complete Range of Motion: Lift the dumbbell fully until your arm is nearly perpendicular to the floor. This ensures maximum engagement of the rear deltoid muscle.
Focus on the Rear Delts: Concentrate on using your rear delt to lift the weight rather than letting other muscles, such as the traps, take over.
Breathing Technique: Exhale as you lift the dumbbell and inhale as you lower it. Proper breathing can help you maintain control and provide more oxygen to your muscles.
Adjust the Angle if Needed: If you experience discomfort or feel the exercise too intensely in your shoulder joint, experiment with slightly changing the angle of your lift.
Consistency Over Intensity: Aim to consistently perform the exercise with good form rather than trying to lift heavier weights too soon. This helps prevent injury and promotes muscle growth more effectively.
Engage Your Core: Keep your core engaged throughout the exercise to maintain balance and support your lower back.
Adding Variation: Once comfortable with the basic move, you can add a pause at the top of the movement for increased resistance and muscle engagement.

Exercise overview

Exercise tips and tricks

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