THIS ONE IS VERY SIMPLE DOUBLE LYING ONE ARM REAR LATERAL RAISE

DOUBLE LYING ONE ARM REAR LATERAL RAISE

1.    While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.

2.    Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.

3.    Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.

4.    Slowly lower the dumbbell to the starting position as you inhale.

5.    Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with both arms at the same time and also keeping the palms of the hands facing back as opposed to facing your torso.

DUMBBELL LYING REAR LATERAL RAISE

1.    While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.

2.    Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.

3.    Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.

4.    Slowly lower the dumbbells to the starting position as you inhale.

5.    Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with just one arm and also keeping the palms of the hands facing back as opposed to facing your torso.