- Lie chest down on elevated bench. Grasp dumbbells below to
- Raise upper arms to sides until elbows are shoulder height.
Maintain upper arms perpendicular to torso and fixed elbow position
(10° to 30° angle) throughout exercise. Maintain height
of elbows above wrists by raising "pinkie" side up.
Lower and repeat.
- Dumbbells are raised by shoulder
transverse abduction, not external
rotation, nor extension.
Upper arm should travel in perpendicular path to torso to minimize
latissimus dorsi involvement. Upper arm should travel in perpendicular
path to torso to minimize latissimus dorsi involvement. Bench
should be high enough to prevent dumbbells from hitting floor
and close to horizontal. Also see exercise performed on Lying
Rear Delt Apparatus. Lying at 45° is not sufficient angle
to target rear deltoids. Also see Rear
Lateral Raise Errors.