Dumbbell Lying One-Arm Rear Lateral Raise

Muscles Worked

Instructions

1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4. Slowly lower the dumbbell to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Instrucciones(ES)

1. Acuéstate boca abajo en un banco ligeramente inclinado (unos 15 grados) con una mancuerna en una mano. La otra mano sujeta la pata del banco.
2. Palma en posición neutra (hacia el torso), brazo extendido con ligera flexión en el codo. Esta será tu posición inicial.
3. Eleva el brazo con la mancuerna hacia el lado hasta que el codo esté a la altura del hombro y el brazo paralelo al suelo, exhalando. Mantén el brazo perpendicular al torso y la contracción un segundo.
4. Baja lentamente inhalando.
5. Repite las repeticiones recomendadas.

Include this in your routine

Get a personalized plan with Dumbbell Lying One-Arm Rear Lateral Raise and 250+ more exercises

Related Exercises

Dumbbell Incline Shoulder Raise

beginner · dumbbell

Dumbbell Lying Rear Lateral Raise

intermediate · dumbbell

Lateral Raise - With Bands

beginner · bands

Lying One-Arm Lateral Raise

intermediate · dumbbell

One-Arm Incline Lateral Raise

beginner · dumbbell

Seated Side Lateral Raise

beginner · dumbbell