- Begin on all fours and place a resistance band on the floor in front of you.
- Hold one side of the band with the left hand and grab the other side with the right hand, keeping a few inches between the hands.
- Keep the left hand on the ground as you lift the right arm straight up to shoulder level, leading with the elbow and squeezing the back and shoulder.
- The knuckles should face the floor at the top of the movement.
- Adjust hand placement to increase or decrease tension and repeat all reps on the left arm and then switch to the right arm.
- Complete a total of 1-3 sets of 10-16 reps.
Shoulder Exercises
By Paige Waehner, About.com
Updated September 16, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
It's tough to work the back of the shoulder, but these rear delt raises offer a great way to target the posterior deltoids. The resistance band offers constant tension throughout the exercise and, because you're doing it one arm at a time, you can really focus on the muscle. You'll also work the upper back muscles (rhomboids and traps) for a bonus.
Prev
- Upright Row
- Rear Delt Raises with a Resistance Band
- Outward Shoulder Rotation
- Rear Delt Squeeze
- Incline Front Raise
- Incline Lateral Raise
- Clean & Press
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