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  • Internally Rotated Seated Rear Delt Fly

    Sit with your chest in your lap, dumbbells in hands, arms bent, internally rotate shoulders.
    Raise dumbbells out to sides, squeeze rear delts.
    Lower weights, repeat for reps.

  • Seated Lateral Raise

    Sit upright on bench or box.
    Hold dumbbells at sides
    Lift arms to shoulder height.

  • Dumbbell Bent Arm Lateral Raise

    Stand tall with a 90 degree bend at your elbows.
    Lateral raise your arms straight out to the side until your arms are about parallel with the ground.

  • Dumbbell Internally Rotated Rear Delt Fly

    Sit with hinged over position, dumbbells in hands, arms slightly bent, internally rotate shoulders.
    Raise dumbbells out to sides, squeeze rear delts.
    Lower weights, repeat for reps.
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