Shoulders · Dumbbell
Dumbbell Lying One Arm Deltoid Rear
How to do the dumbbell lying one arm deltoid rear, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your side on a flat bench with the working arm on top, holding a dumbbell with your palm facing down toward the floor. Keeping a slight bend in your elbow, raise the dumbbell up and back toward the ceiling until your arm reaches shoulder level, then lower under control. Complete all reps, then switch sides.
- 1Feel the rear delt drive the dumbbell up and back against gravity
- 2Keep a fixed slight bend in the elbow and lead with the elbow
- 3Pause at the top and lower slowly to keep the rear delt under tension
Common mistakes
- Do not roll your torso back to help lift the weight
- Avoid shrugging the upper trap toward your ear
- Do not swing the dumbbell up with momentum
Muscles worked
The dumbbell lying one arm deltoid rear mainly works the rear delts, with the mid traps, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
Kovo programs the dumbbell lying one arm deltoid rear for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.