Dumbbell Lying Rear Lateral Raise

This variation emphasizes rear deltoid strength and scapular control while the bench helps isolate the movement.

Instructions

1. Lie face-down on a slight incline bench holding a dumbbell in each hand.
2. Keep arms extended downward, palms facing in, elbows slightly bent.
3. Raise the dumbbells out to the sides until arms reach shoulder height.
4. Squeeze at the top, then return slowly to the starting position.