SEATED BENT-OVER LATERAL RAISE
(Posterior deltoids) Sit on the edge of a bench with a light dumbbell (5 pounds to start) in each hand. Bend at your waist until your chest touches your thighs and your arms hang down. Slowly raise the dumbbells up and out to the sides until your arms are parallel to the floor. Pause for 1 second, then slowly lower your arms until they’re almost vertical. Watch Your Form: Keep your torso locked in position throughout the movement. Raising your torso even an inch or two brings more of your lower back into the movement, cheating your posterior deltoids and straining your neck muscles.