Lying Rear Delt

Lie face down on a bench with a dumbbell in each hand, hanging vertically down to the floor, with the weight 1 - 2 inches away from the floor, palms facing each other, you may need to raise the bench with a secure step box.

START

FINISH

Keeping a slight bend in the arms smoothly lift your arms out to the side, inline with your shoulders, aiming to bring your shoulder blades together.

Avoid jerking, especially in the final phase of the lift, focus on lifting and lowering the weight in a controlled motion, through your natural range of motion.

This exercise can also be performed with one arm and different wrist positions, however for best results, commence the exercise with palms facing inwards.