Single Arm Dumbbell Bent Over Posterior Raise

Proper Positioning

1. Stand with the feet planted on the floor about hip to shoulder width apart

2. Engage the core

3. Bend the knees slightly

4. Bend forward at the hips to about 90 degrees

5. Should feel like you are sitting on your hips

6. Chest and glutes out

7. Head and spine in a neutral position

8. Grasp a dumbbell with a neutral grip around thigh level

9. The other hand should be placed slightly above head level resting on a sturdy object OR get into a ready position and lean the non-working arm on the quad

Proper Technique

1. Exhale on the upward phase of the movement

2. Retract the scapula (pull shoulder blades back)

3. Abduct (away from the midline) the working arm until the elbow is parallel to the floor

4. Inhale on the downward phase of the movement

5. Slowly lower, pushing against the direction of the dumbbell

6. Return to starting position

Essential Tips

1. Do not raise the dumbbell higher than the shoulder

2. Do not use momentum

3. Emphasize the 'squeeze' at peak contraction

4. Execute with a short range of motion

5. Focus on isolating the posterior deltoid