Shoulder Exercises

One-Arm Rear Delt Raises

Paige Waehner

1. Begin in a wide stance with weight in right hand and the left knee resting on the left upper thigh.
2. Tip from the hips and bend torso forward, keeping the back flat and the abs in, weight hanging down towards the floor.
3. Lunge to the right and, at the same time, bring the arm up to shoulder level, keeping the elbow slightly bent. Don't swing the weight, but use control to lift it.
4. Lower the arm while lunging to the other side.
5. Continue for 10-16 reps before switching sides.

Tips

• Don't twist at the hips when bringing the weight up.
• Bring the weight only to shoulder level, squeezing the upper back and rear shoulder.
• Keep the movement slow and controlled and try not to use momentum.

• Lateral Raises - Bent Arm
• Lateral Raises
• Overhead Barbell Press
• Overhead Press
• Alternating Overhead Press
• Arnold Press
• One Arm Overhead Press
• External Rotation with Bands
• One-Arm Rear Delt Raises
• Front Raise