Decline Lateral From Behind

Lie on your side, on a declined bench, having your head at the lower end of the bench.

Hold a suitably weighted dumbbell in your upper arm, commencing the exercise with the weight behind your buttocks, in order to get a greater range of movement.

Keeping your arm straight, smoothly lift the weight from your buttocks, to a position whereby your arm is vertical.

Focus on keeping the movement smooth and under control, for both the lifting and lowering phase, avoiding any excessive rotation during the exercise.