How to Do Rear Laterals on an Incline Bench
You must work all parts of your shoulders to avoid looking lopsided and staying injury-free. Your shoulders consist of three muscles--the anterior (front), medial (side) and posterior (rear) deltoids. The first two are frequently overworked as most exercises focus on the front and the sides of the shoulder. An imbalance in muscle development may lead to pain and overuse injuries. One of the best ways to work your posterior deltoids is to do rear laterals--a.k.a. reverse flies--on an incline bench. The bench supporting the front of your body allows you to focus on using the right muscles.
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Instructions
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Find a pair of dumbbells appropriate for your fitness level. It is wise to begin with a slightly lighter weight than you think you can manage. When you feel you master the form, you may use heavier weights.
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Adjust the incline bench to a 45-degree angle. Straddle it facing the raised portion of the bench while holding onto your weights, one in each hand. Your buttocks should rest on the seat.
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Lean forward on the bench until your upper body connects with the bench. Keep your neck neutral by tucking your chin in. (If possible, rest it on the bench as you are lifting the weights.)
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Lift the arms straight out to the sides, bringing your shoulder blades together. Your elbows should be slightly bent. Hold for a second when you have brought your arms up as far they can go, then return to the original position. Your palms should be facing toward the floor during the lift. Repeat until you feel you cannot lift another time due to muscle fatigue.
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Vary the setting on the incline bench between 30 and 60 degrees to avoid overuse injuries.
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Tips & Warnings
Try doing this exercise using cables instead of dumbbells. Find someone to spot you to ensure that you are using proper form.
