Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerIsolationDumbbell
Dumbbell Lying On Floor Rear Delt Raise
Delts · Shoulders
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- 2
Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- 3
Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- 4
Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
trapezius
Secondary
trapeziusrhomboids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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