Single Arm Prone Dumbbell Rear Delt Raise — how to, muscles worked, alternatives

How to do the Single Arm Prone Dumbbell Rear Delt Raise

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Harder 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.