Incline Dumbbell One-Arm Rear Delt Raise

a.k.a. Dumbbell Reverse Fly, Dumbbell Rear Delt Raise

Differentiation: Mechanics

This variation of a Lateral Raise is unique from other lateral Raise exercises. 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 focus and develop each side of your rear deltoids individually. You also use a dumbbell for this exercise. Using a dumbbell ensures that each set of deltoids lifts the same amount of weight. Using equal weight increases the overall symmetry of your deltoids. Finally, you lay chest-down on an incline bench. This position eliminates the need to counterbalance the weight on your other side, (like you would need to do when performing a Standing Two-Arm Lateral Raise). Not focussing on balancing allows you to focus even more intently on your rear deltoids.

Starting Position

To get into starting position, do this...

1) Locate an abdominal bench.

2) Set the abdominal bench to a 45-degree angle.

3) Obtain one dumbbell.

4) Grasp the dumbbell in one hand.

5) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.

6) ...and your lower legs straddling the other end of the bench, your feet wide apart.

7) The balls of your feet should be flat on the floor and should be used for stability.

8) Hold underneath the bench with your other arm to maintain your stability.

9) The palm of the arm holding the dumbbell should face inward.

10) The arm holding the dumbbell should be slightly bent.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Lift your right arm and dumbbell up

3) ...until your elbow is above shoulder level.

4) Hold this contraction for a count of one second.

5) Inhale as you slowly lower the dumbbell back down to the starting position (with your arm slightly bent).

6) Repeat reps for a full set using that arm.

7) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your opposite arm.

Proper Form

Pay special attention to following proper form by...

Try not to swing the handles up (only use your shoulders).

Be sure your arms have a slight bend at the elbows.

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.

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Tip

When you lift the dumbbell up, imagine leading with your elbow. Maintain focus on the rear delt.

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