# Single Arm Prone Dumbbell Rear Delt Raise

A one-arm dumbbell raise done lying face down on a flat bench, targeting the rear delt and upper back. The free hand holds the bench, so each arm is trained and tracked on its own.

- Beginner · Isolation
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-lying-one-arm-rear-lateral-raise/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-prone-dumbbell-rear-delt-raise/

## Muscles worked

- Rear delts: 9/10
- Infraspinatus: 6/10
- Teres minor: 5/10
- Rhomboids: 5/10
- Traps: 4/10

## How to do the Single Arm Prone Dumbbell Rear Delt Raise

1. Lie face down on a flat bench, one dumbbell hanging below your shoulder.
2. Hold the bench leg with your free hand for support.
3. Raise the arm out to the side until it reaches shoulder height.
4. Slowly lower the weight back to the starting position.
5. Finish all reps on one arm, then switch sides.

### Full technique — 7 steps

1. Lie face down along a flat bench with your chest near the end and your head past it.
2. Hold a dumbbell in one hand with your palm facing inward and let it hang straight below your shoulder.
3. Grip the bench leg with your free hand and keep your chest in contact with the bench.
4. Keep a slight bend in your elbow and raise the arm out to the side until it reaches shoulder height.
5. Move only at the shoulder while keeping the elbow angle nearly unchanged.
6. Lower the dumbbell back under your shoulder until it returns to the hanging start position.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Turning it into a row
- Shrugging the working shoulder
- Twisting through the torso
- Swinging the dumbbell off the bottom
- Raising dumbbells above shoulder height

## Form cues

- Slight elbow bend
- Keep chest supported
- Move only at shoulder
- Stop at shoulder height
- Don't shrug up

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Single Arm Kettlebell Rear Delt Flye](https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/)
- **No equipment**: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/), [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/)
- **Cable machine**: [Single Arm Bent Over Cable Rear Delt Flye](https://seto.fit/exercises/single-arm-bent-over-cable-rear-delt-flye/), [Seated Cable Rear Delt Raise](https://seto.fit/exercises/seated-cable-rear-delt-raise/)
- **Resistance bands**: [Bent Over Resistance Band Rear Delt Flye](https://seto.fit/exercises/bent-over-resistance-band-rear-delt-flye/), [Chest Supported Resistance Band T-Raise](https://seto.fit/exercises/chest-supported-resistance-band-t-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Prone Dumbbell Rear Delt Raise — Beginner**
- Harder: [Cable Bent Arm Rear Delt Flye](https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/) — Beginner
- Harder: [Cable Rear Delt Drive](https://seto.fit/exercises/cable-rear-delt-drive/) — Intermediate

## Quick answers

### What muscles does the Single Arm Prone Dumbbell Rear Delt Raise work?

Primary: Rear delts 9/10. Also works: Infraspinatus 6/10, Teres minor 5/10, Rhomboids 5/10, Traps 4/10.

### When should I do the Single Arm Prone Dumbbell Rear Delt Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Prone Dumbbell Rear Delt Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Prone Dumbbell Rear Delt Raise?

Kettlebell: Single Arm Kettlebell Rear Delt Flye. No equipment: Bodyweight Rear Delt Flye, Plank Rear Delt Flye. Cable machine: Single Arm Bent Over Cable Rear Delt Flye, Seated Cable Rear Delt Raise. Resistance bands: Bent Over Resistance Band Rear Delt Flye, Chest Supported Resistance Band T-Raise.

### What is a harder version of the Single Arm Prone Dumbbell Rear Delt Raise?

Cable Bent Arm Rear Delt Flye (Beginner), Cable Rear Delt Drive (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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