How to do it
Set your hands about shoulder-width apart to bias the rear delts.
- 1
Lie prone on an incline bench, holding a barbell with an overhand grip.
- 2
Extend your arms fully, perpendicular to the bench.
- 3
Raise the barbell up and out to the side, keeping your arms straight.
- 4
Lift until your arms are in line with your shoulders, then pause briefly.
- 5
Lower the barbell back to the starting position with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Control the movement both on the lift and the descent to keep constant tension on the rear deltoids.
Common mistakes
- ✕Bending the elbows as the bar rises
- ✕Lifting the bar well above shoulder height
- ✕Lifting the torso off the bench to heave