Follow these instructions to ensure that you perform the side-lying dumbbell rear delt raise safely and effectively and get the most out of the exercise.
Target your posterior deltoid with the one-arm dumbbell bent-over lateral raise, also known as the one-arm dumbbell rear lateral raise.
Compared with the lateral raise, the leaning dumbbell lateral raise puts your should under tension through a greater portion of the range of motion.
Learn how to properly perform the dumbbell Scott press, a very rare full-shoulder exercise invented by Larry Dee Scott and popularized by Vince Gironda.
The dumbbell w-press is an isolation shoulder exercise. Although quite rare, it is very effective at overloading the anterior and lateral deltoids.
Unilateral exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance and coordination.
Emphasize the long head of your biceps brachii with the supine dumbbell curl, which synergistically works your brachialis, brachioradialis and anterior deltoid.
Learn how to properly perform the lying dumbbell rear lateral raise, an isolation and pull exercise that targets your posterior deltoid.
Emphasize the development of your anterior deltoid and upper pectoralis major using the seated elbows-in alternating dumbbell overhead press.
Use the incline dumbbell fly to isolate and build your upper pectoralis major. Internally rotating your shoulders helps to better isolate the target muscles.
Isolate your triceps brachii with the incline dumbbell triceps extension. Keep your elbows close to your head to maintain emphasis on your triceps brachii.
Use the dumbbell one-arm reverse wrist curl to build your forearms. However, don't go very heavy, as your wrists are not designed to curl heavy weights.