1 Arm Rear Delt

This is an excellent exercise that will give a greater range of movement than a normal floor lying lateral raise.

Lie on your side on the bench, with your lower leg extended along the bench, with your lower arm palm down on the floor for good stability.

Connect a band around the bench or a secure object at your foot end, in a position that enables you to grasp either one of the handles with your upper arm, having a small amount of tension on the band at the start.

If your neck aches through this movement, use your non weighted hand to support your head, rather than rest on the floor.

Keeping this position fixed, smoothly lift the band with a straight arm, to a position where the arm is vertical to the floor, hand inline with your shoulder.

You can have your palm facing downwards or forwards; however focus on keeping the lifting and lowering smooth and under control. You may even start the movement from a position whereby your hand is behind your buttocks.