Dumbbell Lying Single-Arm Rear Deltoid Raise

1. To begin, select an appropriate weight dumbbell and position yourself on a flat bench, lying face down. Ensure that you have one dumbbell on the side you will be working first.

2. Place the arm without a dumbbell outstretched on the bench or floor for balance, and grasp the dumbbell on the floor with the other hand, using a neutral grip (palm facing your body).

3. Keep your feet flat on the floor with legs straight or crossed if it's more comfortable.

4. Ensure your chest is flat on the bench and head aligned with your spine or slightly extended.

5. Engage your core and lift the dumbbell upward and to the side, keeping a slight bend in the elbow and the arm slightly forward. The movement should come from the shoulder, not the arm or back.

6. Raise the dumbbell until it is in line with your shoulder and parallel to the floor, while maintaining a stationary torso and squeezed shoulder blades.

7. Hold for a moment at the top of the motion, then lower the dumbbell back to the starting position in a controlled manner.

8. Complete the desired number of repetitions and then switch arms.

9. Ensure to perform the exercise with both arms to maintain balance in your shoulder development.

Remember to breathe out as you lift the weight and breathe in as you lower it back to the starting position. Watch your form carefully to prevent using momentum or other muscles to lift the weight, which could reduce effectiveness and increase risk of injury.

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