Dumbbell Side Lying Rear Delt Raise

How to Do

1. Setup: Lie on your side on a flat bench or the floor. Hold a dumbbell in your top hand, letting your arm hang straight down toward the ground.
2. Position: Keep your bottom arm relaxed and use it for balance if needed. Maintain a slight bend in your elbow throughout the movement.
3. Lift: Exhale and raise the dumbbell in a wide arc, moving it up and slightly back. Focus on squeezing your rear deltoid at the top of the movement.
4. Top Position: Pause briefly when your arm is parallel to the ground or slightly higher.
5. Lower: Slowly lower the dumbbell back to the starting position in a controlled motion.
6. Repeat: Perform the desired number of repetitions, then switch sides.

Benefits

The dumbbell side-lying rear delt raise effectively isolates the rear deltoids, helping improve shoulder symmetry and posture. By lying on your side, it reduces the use of momentum, allowing for better muscle engagement and control. This exercise also enhances upper back strength, supporting overall shoulder stability and reducing the risk of injury.