Lie chest down on elevated bench. Grasp dumbbells below to each side.
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.