| Purpose: Develop the posterior deltoids (rear shoulder muscles) and upper back muscles.
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| Equipment variations: Dumbbells.
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| Starting position: Sit at the end of a flat bench with your entire body facing away from the length of the bench. Your feet should be about two feet in front of the bench and close to each other. Point your arms directly toward the floor, bend over at your waist and rest your torso on your thighs. Palms should be facing each other and arms slightly bent at the elbows. Maintain this position throughout the exercise.
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| Performance: While keeping your torso still, slowly raise the dumbells in a semicircular fashion directly out to your sides. When the dumbbells reach shoulder level, begin to lower them back to the starting position. Repeat for the desired number of reps. |
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