This exercise involves lying face down on an incline bench while holding dumbbells and lifting them out to the sides, targeting the rear deltoid muscles. It is a great exercise for building shoulder strength and improving posture.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the rear deltoids, which are often neglected in traditional shoulder exercises
- Improves shoulder stability and posture
- Increases shoulder mobility and range of motion
- Can help prevent shoulder injuries
- Can be easily modified for different fitness levels by adjusting the weight of the dumbbells
How to perform
- Start by lying face down on an incline bench with a dumbbell in each hand.
- Extend your arms straight down towards the floor with your palms facing each other.
- Slowly raise your arms out to the sides, keeping your elbows slightly bent, until they are parallel with your shoulders.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary
Traps
Primary
Back
Primary
Shoulder
Primary