Lying Dumbbell Held to the Rear Side Lateral Raise

This exercise allows you to blast each the side deltoid of each arm independently of the other. 

Implementation:  Lie on a flat bench with your right side on the bench. With a dumbbell in your left hand and placed behind your back about even with your right behind, and your palm facing down, (B)  keeping your arm straight and elbow locked out, raise the dumbbell in a semicircular motion straight up until it is vertical. Lower the weight in the same manner. Do the prescribed number of repetitions and then change positions repeating the same number of repetitions with your right arm.
 
Exercise Slideshow

                            

 
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