The advantage of this exercise over a standard rear delt row is that you can use the bench to keep yourself stable and avoid back injuries.

Muscle group: Shoulder


Stand in front of an incline bench holding a pair of dumbbells. Bend your knees slightly and keep your abs tight. Slowly bend over until your forehead touches the top of the bench. Your arms should be hanging and your palms facing each other.

Slowly raise your arms out to the side. Focus on using the back of your deltoids for this exercise. Raise the dumbbells until your arms are parallel with the floor. Hold this position for a moment, then slowly lower the dumbbells.

All exercises