FEATURES
MUSCLES
Shoulders, Rear Delts
EQUIPMENT
Dumbbells, Bench, Machine
DIFFICULTY
Moderate
This exercise targets and isolates the rear deltoid shoulder area and is part of many weight lifting, bodybuilding, and strength training programs.
MEDIA
INSTRUCTIONS
Prep
Grab a pair of dumbbells with appropriate weight and lie down on an incline bench, facing down.
Start
Face the dumbbells towards each other and lock in your legs while keeping your arms extended with a slight bend in the elbow.
Movement
Lift the weights while keeping the arms slightly bent to fully isolate the the shoulders by squeezing in your shoulder blades. Lift the dumbbells all the way to side of your body.
Slowly bring the dumbbells down to the starting position.
End
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
TIPS
Use lower weights when you begin. This is an exercise that requires lots of isolated strength to prevent swinging and tossing the weights up and down! Controlled form and movement is critical to this exercise.
With isolated exercises, this is most effective with moderate to high repetitions with controlled movements.
You can perform this movement using a machine which will simplify your movement while not taxing the remainder of the body.
Do you have more tips? Post in the comment below.
ALTERNATIVES
-
Easy
Lever Seated Reverse Fly
