PRONE REAR DELT RAISE

A.K.A. Laying Prone On Ball Rear Delt Raise With Band One Arm

Attach the chord to an object or lower part of a door, lay face down on a stability ball with your feet facing away from the door or object and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring one arm outward until it is at your side and your palm is facing downward, let your arm slowly return to the start and repeat making sure to do the same amount on the other side to complete the set.

A.K.A. Laying Prone On Ball Rear Delt Raise With Band Alternating Arms

Attach the chord to an object or lower part of a door, lay face down on a stability ball with your feet facing away from the door or object and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring one arm outward until it is at your side and your palm is facing downward, let your arm slowly return to the start and repeat making sure to alternate with the other side to complete the set.

A.K.A. Laying Prone On Ball Rear Delt Raise With Band Both Arms

Attach the chord to an object or lower part of a door, lay face down on a stability ball with your feet facing away from the door or object and arms holding the handles straight out in front of you palms facing each other, while keeping your arms straight slowly bring your arms outward until they are at your sides and out so your body and arms look like a t and your palms are facing downward, let your arms slowly return to the start and repeat.

A.K.A. Incline-Bench Rear Lateral Raise

START: Sit in reverse direction straddling an incline bench set to 45 degrees while holding dumbbells with neutral grips. Your feet should be flat on the floor with your chest pressed into the bench and your chin above the top of the bench. Hold the dumbbells so that they hang straight down from your shoulders.

MOVE: Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and rhomboids. Pause a moment at the top of the motion before slowly lowering the weights back down to the start.

A.K.A. Prone Dumbbell Rear Delt Raise

Lie face down on a bench while holding dumbbells with neutral grips. Your feet can either be planted on the floor or up hanging off the bench depending on what's most comfortable. With your chest pressed into the bench hold the dumbbells so that they hang straight down from your shoulders. It's fine if your arms don't hang straight down due to the height of the bench. If you prefer, you can use an adjustable incline bench instead and set it at a slight incline. Once you are in position, slowly lift the dumbbells up and out to the sides of your body, pulling with the rear delts and and middle traps. Pause a moment at the top of the motion and contract your rear delts and middle traps as hard as possible before slowly lowering the dumbbells back down to the start position.Step 2Step 3