dumbbell lying one arm deltoid rear

Equipment

dumbbell

Target muscle

delts

How to perform

1. 1

   Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.

2. 2

   Extend your arm straight down towards the floor, keeping it close to your body.

3. 3

   Raise your arm up and back, squeezing your shoulder blade towards your spine.

4. 4

   Pause for a moment at the top, then slowly lower your arm back down to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch arms.