Lying Rear Delt Raise

How to perform

1. 01While holding a dumbbell in each hand, lay with your chest down on a flat bench.
2. 02Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
3. 03Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
4. 04Slowly lower the dumbbells to the starting position as you inhale.
5. 05Repeat for the recommended amount of repetitions and then switch to the other arm.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.