Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor
Easy
Also known as: Single-Arm Side-Lying Dumbbell Rear Delt Fly on Floor
Expert Advice
The dumbbell challenges your rear shoulder most near the bottom of the arc. Avoid bouncing out of that position or resting it on the floor between reps.
How-to-do Steps
- Lie on your side on the floor with your legs stacked.
- Brace your lower elbow on the floor and support your head with that hand.
- Hold the dumbbell forward in your upper hand, palm down and elbow slightly bent.
- Raise the dumbbell in an arc above your shoulder without rolling your torso backward.
- Lower the dumbbell under control to its starting position in front of your torso.
- Complete the programmed reps on this side, then switch sides and repeat.
Common Mistakes
- Shoulder shrugs toward your earFix: keep space between your working shoulder and ear.
- Elbow bends more during the raiseFix: keep the same slight bend throughout.
Coach Cues
Keep shoulders stackedSweep the arm upwardLower slowly
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders85%
Secondary
Traps15%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 2?
Easy
Floor support simplifies balance, but isolating the shoulder without rolling takes practice.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor work?
Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor suitable for beginners?
Yes, Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Dumbbell Single-Arm Side-Lying Rear Delt Raise on Floor?
Shoulder shrugs toward your ear: keep space between your working shoulder and ear. Elbow bends more during the raise: keep the same slight bend throughout.
