Lying Rear Delt Raise

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie face down on a **flat** bench with a dumbbell in each hand hanging towards the floor and palms facing your torso. Open your arms out to the sides with the elbow slightly bent to shoulder height, squeeze the shoulder blades for a second and lower under control. A flat bench puts the rear delt at exactly the right angle and removes any chance of driving with your legs. The classic mistake is shrugging towards your ears as you open: when the upper trap comes in, the rear delt goes out.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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