One-Arm Rear Delt Raise
Differentiation: Mechanics
This variation of a row is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on one rear deltoid at a time, increasing the overall definition in your rear deltoids. Since you kneel on the bench | and only working one side at a time, | you must engage your entire core to counterbalance the weight on your other side. Using your core increases the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain one dumbbell.
3) Face a short side of the bench.
4) Kneel with one knee and one hand on the bench,
5) Place your free hand and its respective knee - lengthwise on the bench.
6) Place your foot flat on the floor, to the side of the bench.
7) Angle your foot slightly outward.
8) Reach down and grasp the dumbbell with your free hand, with your palm facing inward.
9) Allow the other arm holding the dumbbell to hang so the arm is pointing straight down.
10) Hold the dumbbell with your palm facing the bench.
11) Angle your torso so your thighs and torso nearly form a 90-degree angle.
12) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight,
3) Exhale as you flex your rear deltoid muscle, while arcing your arm up and directly to the side,
4) ...until the dumbbell reaches head-level, keeping your elbow slightly bent.
5) Squeeze your rear delt and hold for a count of two seconds.
6) Then, inhale as you lower the dumbbell arcing motion using a slow and controlled movement.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Try not to swing the dumbbells up (only use your shoulders).
Keep your elbow above the hand at all times, which will keep constant tension on the rear delt and provide the most benefit.
Keep your head up and back flat.
Keep your upper body stationary. That way your rear delts will do all of the work and receive the utmost benefit.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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