This exercise involves lying on a bench with a dumbbell in one hand and lifting the arm out to the side and back, targeting the rear deltoid muscle. It is a unilateral exercise, meaning it works one side of the body at a time.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the rear deltoid muscle, which helps improve posture and shoulder stability
- Helps to prevent shoulder injuries by strengthening the rotator cuff muscles
- Improves overall shoulder strength and mobility
- Can be done with light weights and minimal equipment, making it accessible for most people
- Can be easily modified for different fitness levels by adjusting the weight or number of repetitions
How to perform
- Start by lying face down on a flat bench with a dumbbell in one hand.
- Extend your arm straight out in front of you, with your palm facing down.
- Slowly lift your arm up and out to the side, keeping your elbow slightly bent.
- Continue lifting until your arm is parallel to the ground.
- Hold for a moment, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of reps, then switch arms and repeat the exercise on the other side.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary
Traps
Primary
Back
Primary