Dumbbell Lying One-Arm Rear Lateral Raise

What it is

This movement isolates and strengthens the posterior deltoid muscles in your shoulders, contributing to balanced upper body development. Using a single dumbbell while lying on an incline bench allows you to focus on controlled, deliberate pulls. Your middle back muscles also provide support throughout the range of motion.

Technique tips

• Use your free hand to grip the bench leg for enhanced stability.
• Keep a slight bend in your elbow throughout the entire movement.
• Raise the dumbbell perpendicular to your torso, not straight back.
• Exhale as you lift the weight, and inhale as you slowly lower it.
• Pause briefly at the peak of the raise to maximize the muscle contraction.
• Focus on a controlled descent to fully engage the target muscles.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.