Side Lying Rear Delt Dumbbell Raise

How to Do:

1. Setup: Lie on your side on a flat bench or the floor. Hold a dumbbell in your top hand with a neutral grip (palm facing inward).
2. Starting Position: Extend your arm down toward the floor, keeping a slight bend in your elbow. Your lower arm can rest on the bench or floor for support.
3. Lift: Exhale and raise the dumbbell outward and upward in a semi-circular motion, leading with your elbow. Keep your arm perpendicular to your body at the top of the movement.
4. Pause: Hold the top position for a moment, feeling the contraction in your rear deltoid.
5. Lower: Inhale and slowly return the dumbbell to the starting position, maintaining control.
6. Repeat: Perform for the desired repetitions, then switch sides.

Benefits:

The side lying rear delt dumbbell raise isolates the rear deltoid muscles, helping to build strength and improve posture. The side-lying position minimizes momentum, ensuring strict form and maximum activation of the targeted muscles. It's a great accessory movement for balanced shoulder development.