Single-arm incline rear delt raise

The single-arm incline rear delt raise is an upper-body exercise targeting the posterior deltoids or shoulder muscles, as well as the postural muscles of the upper back. Training each side independently can help correct imbalances in size, strength, and shoulder stability. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.

Benefits

  1. Adds size and strength to the posterior deltoids, one arm at a time
  2. The incline takes away the potential of using momentum, making the movement more challenging
  3. Helps develop bigger, more balanced, and healthier shoulders
  4. Great burnout movement on shoulder day
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Single-arm incline rear delt raise Instructions

Single-arm incline rear delt raise muscle diagram
  1. While 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.
  2. Position 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.
  3. Now 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.
  4. Slowly lower the dumbbell to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.