How to do it
Drive your pinkies slightly upward to target the rear delts.
- 1
Lie face down on a flat bench with your arms hanging straight down and palms facing each other.
- 2
Engage your core and raise your arms out to the sides, keeping a slight bend in the elbows.
- 3
Lift until your arms are parallel to the ground, then slowly lower back to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled and avoid using momentum. Focus on using your shoulder muscles to lift the weights, not your back or arms.
Common mistakes
- ✕Raising the chest and head off the bench
- ✕Locking the elbows straight at the top
- ✕Rolling the shoulders forward at the top