Rear Deltoid Cable Rows
Get Set: Set the cable pulley about shoulder height with a rope attached. Take a few steps back to get tension in the pulley. Set feet in a shallow lunge position.
Work: Pull elbows back and slightly up, thinking about initiating the exercise with the rear deltoid and not the hands. Slowly release the weight, keeping body stable.
Tip: To keep this exercise out of your trapezius muscle and in your deltoid, keep your neck relaxed and your shoulders pressed down.
Switch it up: This exercise can also be performed seated on a bench.
Seated Top-Hold Dumbbell Presses
Get Set: Sit on bench and hold dumbbells at shoulder height with elbows out to the sides and palms facing forward.
Work: Lift one dumbbell straight up and hold it. Then, lift the other arm. Once the second arm reaches the top position, lower the first arm. Continue this alternating press with a brisk but controlled pace until all reps are complete.
Tip: Don’t lock out the elbow in the top position, as this transfers work to the triceps.
Seated Side (Front) Raises
Get Set: Sit on a bench with your feet extending out in front and your torso erect.
Work: Complete a side lateral raise and then a front raise. That is one rep. When performing the front raise, make sure the dumbbells pass in front of your face rather than out to the side.
Tip: You will need a lighter weight than what you usually use for lateral or front raises, as sitting on the bench with the feet extending minimizes momentum, making the movement more difficult.