The incline rear deltoid raise is an effective way to target your posterior deltoid. The incline position of this exercise isolates the deltoid (shoulder) muscles, which makes the movement more rigorous. Because it’s done on a bench, the lower back is supported, reducing the risk of injury.
Holding a dumbbell in each hand, lie on a bench facing the backrest, which is angled at 10 to 30 degrees. Allow your arms to hang toward the floor with your elbows slightly bent and back of our hands facing each other. Brace your core and abdominal muscles to stabilize your spine.
Exhale and slowly raise the dumbbells up, forward and out to the sides until your arms are almost level with the shoulders. Squeeze your shoulder blades together as you reach the end position. In the raised position, your arms should look like a “V”. Keep your torso firmly pressed into the backrest and do no allow the back to arch.
Inhale and slowly lower the dumbbells back to your starting position. Repeat.
Technique is very important in this lift. If the dumbbells are raised to an end position behind the head, the emphasis shifts off the shoulders and onto the latissimus dorsi (back).