Bent Over Alternated Dumbbell Rear Deltoid Raise

This is one of the best ways to pack mass onto your rear deltoids!

Implementation: (A) Either standing or seated on the end of a bench or stool,  take a hold of a dumbbell in each hand.  Lean foreword from your waist and bring the dumbbells together behind your calves if seated and just in front of you if standing and bent over.  Have your palms facing each other. (B)  With your body still, raise your right arm out to the right side of your body, turning your wrist so that the rear of the dumbbell is higher than the front.  Don't swing your body, let your rear delt lift the weight.  Have your arm just slightly bent, and continue raising the dumbbell until it is a bit higher than your head, then, not moving the rest of your body, lower the weight again under control to behind your calves, resisting all the way down.  As you are lowering your right arm begin raising your left arm, by the time your left arm is fully raised your right arm should be all the way down.  Raise the weight straight out to either side; the tendency doing this exercise is to let the weights drift back behind your shoulders, this makes the back work more than the rear delts.
Exercise Slideshow


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