Dumbbell Lying One Arm Deltoid Rear

Instructions

1
Position body prone on a flat bench with hips at the edge, chest supported on the bench, feet anchored on the floor, and shoulders positioned above bench level for full range of motion.
2
Hold a dumbbell in each hand with arms extended downward, palms facing forward in a supinated grip, maintaining slight elbow bend to protect joints.
3
Lower both dumbbells in a controlled manner by extending the elbows, allowing the weight to descend until arms are nearly fully extended but not locked.
4
Flex the elbows and curl the dumbbells upward toward shoulders by contracting the biceps, maintaining a supinated grip throughout, squeezing at the top before returning to starting position.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTDumbbell
DIFFICULTYIntermediate

Overview

The Dumbbell Lying One Arm Deltoid Rear is an incredibly effective Strength movement designed to fully engage the Biceps Brachii. By utilizing Dumbbell, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Shoulders development.

Benefits

  • Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Control the eccentric (lowering) phase of the Dumbbell Lying One Arm Deltoid Rear for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Dumbbell.

Exercise Variations

  • Dumbbell Dumbbell Lying One Arm Deltoid Rear
  • Cable Dumbbell Lying One Arm Deltoid Rear
  • Banded Dumbbell Lying One Arm Deltoid Rear

Beginner Tips

If you are new to the Dumbbell Lying One Arm Deltoid Rear, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Frequently Asked Questions