This exercise involves lying face down on a bench while holding dumbbells and lifting them out to the sides to work the rear deltoid muscles. It is a great exercise for targeting the upper back 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
- Can help prevent shoulder injuries
- Can be done with light weights and minimal equipment, making it accessible for beginners
- Can be easily modified by adjusting the weight or angle of the exercise to increase or decrease difficulty
How to perform
- Start by lying face down on a flat bench with a dumbbell in each hand.
- Extend your arms straight down towards the floor with your palms facing each other.
- Engage your shoulder blades and lift your arms up and out to the sides until they are parallel with the floor.
- 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
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Shoulder
Primary