Lateral Raise From Behind

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 upper leg extended along the bench, with your lower leg having its foot resting on the floor, and your lower arm palm down on the floor for good stability.

Hold a suitably weighted dumbbell in your upper arm, having the weight positioned behind your buttocks.

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 weight 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.