Dumbbell Lying One-Arm Rear Lateral Raise

This rear delt exercise uses an incline bench for support and isolates one shoulder at a time to prevent compensation.

Instructions

1. Lie face-down on a slight incline bench, holding a dumbbell in one hand.
2. Start with your arm hanging down, palm facing your torso, elbow slightly bent.
3. Raise your arm out to the side until it reaches shoulder height.
4. Pause briefly, then lower under control.
5. Complete all reps on one side, then switch arms.