Seated Bent-Over Lateral Raises
Get Set: Sit on the end of a bench, knees together and take a dumbbell in each hand. Bend forward from the waist and bring dumbbells to the sides of your legs with your palms facing in.
Work: Maintaining the bent-over position, lift the dumbbells out to the side until the weights are in line with your shoulders. Slowly lower the weights and repeat.
Tip: To keep the work in your rear delts, think about keeping the hands wide and lifting the weights straight out to the side. Don’t let the weights shift back behind your shoulders,
as this transfers the work to your trapezius muscle.
DON’T SHRUG. When performing shoulder presses or raises, it’s easy to tense your traps and neck. Doing so takes the tension out of the deltoid and can strain the neck in the process.