Dumbbell Lying One Arm Rear Lateral Raise

Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.

Keep your arm straight and lift the dumbbell out to the side, away from your body.

Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.

Repeat for the desired number of repetitions, then switch to the other arm.