Instructions
Preparation
- With dumbbell in one hand, lie chest down on elevated bench. Position palm forward with elbow straight or slightly bent.
Execution
- Raise upper arm to side until elbow is shoulder height. Maintain upper arms perpendicular to torso with elbow straight throughout exercise. Maintain palm forward position. Lower and repeat.
Comments
- Bench should be horizontal and be high enough to prevent dumbbell from touching floor. Upper arm should travel in a perpendicular path to the torso to minimize latissimus dorsi involvement. Bench should be high enough to prevent dumbbells from hitting floor and close to horizontal. Lying at a 45° is not a sufficient angle to target the rear deltoids.
Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Pull |