How to Do Rear Deltoid Presses with Resistance Bands

The rear deltoid press is an excellent exercise for developing shoulder strength in the often-overlooked area between the rear trapezius muscle and the latissimus dorsi. Development of the rear deltoid can make everyday functions easier to perform and can enhance your fitness program by facilitating other exercises that rely on upper body strength. When performing this exercise with a resistance band, only a weight bench is needed.

Instructions

Difficulty: Easy

Things You’ll Need:

• Resistance band
• Weight bench

1. Lie face-down on the weight bench. Your chest should be well supported by the bench, and your neck and face should extend just past the end of it.
2. Wrap your resistance band several times around the base of the bench below your chest until both ends of the bands (where your hands grasp each side) are even.
3. Grasp each end of the band firmly in each hand. Extend your elbows out to the side and raise them up until your hands are even with the height of your chest on the weight bench. Return to the starting position by lowering your hands.
4. Repeat for the desired number of repetitions.

Tips & Warnings

• Resistance bands are available with varying levels of tension. Like in weight training, you should use progressively stronger bands as your strength increases to ensure continuing progress.
• For best results, keep your feet off of the floor as you perform this exercise. By doing so, you ensure better isolation of your working muscles.
• Perform each repetition of this exercise in a smooth, controlled movement. Jerky or abrupt movements can lead to shoulder injury.