Lie on your side on a flat bench.
Begin with a very
light dumbell in hand and your arm down
across your
chest. If you are rehabbing an injury,
use 1 to 5
lbs. at most, if conditioning to prevent
injury, 1 to
12 lbs. is recommended. It is recommended
that you
not use heavier weights for this exercise
as the rear
delt has extremely poor leverage in this
position and
a small increase in weight represents
a big increase
in stress.
Keeping a slight but constant bend
in the
elbow, slowly lift the weight until your
arm is almost
pointing straight up. Do not roll
back as you do the
exercise, keep your upper body in the
same plane
throughout the movement.
