1/ Lie on your right side on a flat bench holding a dumbbell in your left hand. Place your right hand on your left shoulder, keeping your head in line with your spine.

2/ Lower the dumbbell toward the floor, keeping your left elbow slightly bent.


3/ Squeeze your rear delt to raise the dumbbell straight up until your left arm is perpendicular to the floor.

4/ Hold briefly before slowly returning to start. Repeat for reps, then switch sides.


  • Maintain a slight bend in your elbow throughout the full range of motion.
  • Keep the movement slow and controlled when lowering the weight back to start.


  • Raise your non­­working arm off the bench while performing the movement.
  • Rest your head on bench or strain neck


Set an incline bench at 30–40 degrees to target the rear deltoids from a slightly different angle.