How to do it
Squeeze your rear deltoid hard for one second at the top.
- 1
Lie on your side on a flat bench with a dumbbell in your top hand.
- 2
Keep your top arm close to your body with a slight bend in the elbow.
- 3
Raise the dumbbell up and away from your body, targeting the rear deltoid.
- 4
Lower the dumbbell back to the starting position with control.
- 5
Complete the desired number of repetitions before switching sides.
Expert tip
Keep your head and neck in a neutral position on the bench and avoid swinging the weight; use a slow, controlled motion.
Common mistakes
- ✕Lifting the dumbbell above shoulder level
- ✕Bending the elbow beyond a slight angle
- ✕Flexing the wrist during the raise