Muscle Group: Shoulders

This is one of the most underutilized exercises. Bent Over Dumbbell Rear Delt Raises will pack mass onto your rear deltoids and even out your shoulder development.

Either standing or seated on the end of a bench or stool, take a hold of a dumbbell in each hand. Lean forward from your waist and bring the dumbbells together beside your calves if seated and just in front of you if standing and bent over. Have your palms facing each other.

Alternating Variation: With your body still, raise your right arm out to the right side of your body, turning your wrist so that the rear of the dumbbell is higher than the front. Don’t swing your body, let your rear delt lift the weight.

Have your arm just slightly bent, and continue raising the dumbbell until it is a bit higher than your head, then, not moving the rest of your body, lower the weight again under control to the side of your calves, resisting the eccentric portion. As you are lowering your right arm begin raising your left arm, by the time your left arm is fully raised your right arm should be all the way down.

Standard: Bend at the waist until your back is parallel to the floor and keep a slight bend to your knees. With the dumbbells at arm’s length below your shoulders, raise the weights up sideways until they are in line with the top of your head. Lower the dumbbells back to starting position and exhale. Be sure your back remains parallel during the exercise.