How to do it
Stack your hips directly on top of each other to stay balanced on the bench.
- 1
Lie on your side on a flat bench with a dumbbell in your top hand.
- 2
Keep your top arm slightly bent and perpendicular to your torso.
- 3
Lift the dumbbell up and away from your body, using your rear deltoid.
- 4
Lower the dumbbell back to the starting position with control.
- 5
Complete the desired number of repetitions before switching sides.
Expert tip
Keep your core engaged and move your arm in a controlled manner, focusing on using your rear deltoid to perform the lift.
Common mistakes
- ✕Bending the top elbow past a slight bend
- ✕Rolling the torso backward during the lift
- ✕Dropping the dumbbell quickly on the way down