Posterior Raise - Face Down Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 60 Wght
Beginner Rear Shoulders Lats Traps Strength Dumbbell Flat Bench Pull Gym
Purpose: This exercise strengthens the rear deltoid muscle area.
Benefits: This exercise isolates the posterior delt muscle.
Place blocks underneath a supine (flat) bench. Lie face down on the bench with the end of the bench at about chest level. Grasp dumbbells with palms facing down. Let the dumbbells hang down and held almost together under the bench. Your elbows should be slightly bent. This is the starting position. Lift the dumbbells to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.
Step 1
While face down on a flat bench, grasp dumbbells underneath the bench.
Place blocks underneath a supine (flat) bench. Lie face down on the bench with the end of the bench at about chest level. Grasp dumbbells with palms facing down. Let the dumbbells hang down and held almost together under the bench. Your elbows should be slightly bent. This is the starting position.
Step 2
Raise dumbbells in an arc to the side to the level of your ears.
Lift the dumbbells to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 3
Lower the weight slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Grasp dumbbells with palms facing down. Let the dumbbells hang down and held almost together under the bench. Your elbows should be slightly bent.