The bent-over lateral raise is an isolating exercise that targets the rear deltoid head and develops strength and density throughout the shoulder region.
Grab a set of dumbbells and allow your arms to hang down by your sides with your palms facing towards each other. Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground.
Maintaining a slight bend in the elbows, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position.
Make sure to contract the shoulder blades together at top of movement.
Keep the upper torso stationary as you lift weights to the sides of upper body.