dumbbell lying one arm rear lateral raise

TARGET: delts

EQUIPMENT: dumbbell

SECONDARY: traps, rhomboids

1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
4. Repeat for the desired number of repetitions, then switch to the other arm.