Bent Rear Delt Raise

Commence the exercise with your feet shoulder width apart, holding suitably weighted dumbbells in each hand, on the outside of your feet, keeping your arms straight, legs slightly bent, with your back horizontal, resting your forehead on suitably heightened bench.

START	MIDDLE	FINISH

Smoothly lift the weight up from vertical arm position, to a horizontal position out to your side, in line with your shoulder, aiming to keep a slight bend in your arm, hands inline with your shoulders.

Throughout the movement keep your abdominal and back muscles contracted.

You may also decide to adjust your wrist position so that palms are facing downwards or forwards, working both arms at the same time, or simply alternating arms.

Having your forehead in contact with the bench throughout, will help to isolate the shoulder muscles and minimize poor technique, such as rotating .

Hold in the final phase for 1 – 2 seconds before lowering down under control, then repeat for desired amount of reps prior to changing sides.