MuscleWiki Logo

  • Dumbbell Shoulder External Rotation

    Sit on a bench with one foot on the bench.
    Place the elbow on the inside of your elbow and use it for leverage.
    Point your fist toward the wall andthen toward the ceiling. Rotating a total of 90 degrees.

  • Dumbbell Alternating Rear Delt Fly

    With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
    With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
    Slowly lower your arms back to starting position.

  • Dumbbell Head On Bench Rear Delt Fly

    With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, place your head on the top of an incline bench, and start with the weights touching in front of your chest.
    With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
    Slowly lower your arms back to starting position.
قبلیبعدی