Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Lock Icon

Unlock this article and unwrap savings this holiday season.

Already have an Outside Account? Sign in

Outside+ Logo

Now 30% Off.
$4.99/month $3.49/month*

Get the one subscription to fuel all your adventures.


  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Exercise Library

One-Arm Bent-Over Dumbbell Rear-Delt Raise (With Box)

Assume a split stance in front of a box or bench with your right leg forward, and place your right hand on top of the box. Grasp a weight in your left hand with your palm facing inward and your arm hanging straight down toward the floor. Keep your back straight as you lift the weight up and out to the side, leading the motion with your elbow, until it comes to about shoulder height. Slowly lower to the start. Complete all reps on one side, then switch.