How to do: Dumbbell Lying One-Arm Rear Lateral Raise

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Dumbbell Lying One-Arm Rear Lateral Raise — starting position — Start position

Dumbbell Lying One-Arm Rear Lateral Raise — finishing position — Finish position

Step-by-step instructions

1While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
2Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
3Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
4Slowly lower the dumbbell to the starting position as you inhale.
5Repeat for the recommended amount of repetitions.

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Photos & base instructions from the open-source Free Exercise DB (public domain).