Exercise:

Seated Bent-Over Rear Lateral Raise

Target Muscle:

Shoulders (Rear)

Secondary Muscle:

Traps

Equipment Needed:

Flat bench, dumbbells

Proper Execution:

Sit on the edge of a flat bench with a pair of dumbbells underneath your legs. Lean forward until your chest is touching your legs and pick the dumbbells up off the ground. Bend your arms slightly and hold the dumbbells with your palms facing in. Raise the dumbbells out to your sides until your upper arms are slightly higher than your shoulders. Lower the weights over the same path and continue until you reach muscular failure.

Tips:

Make sure to stay bent over throughout the entire lift and keep your arms bent. You should be in complete control of the weight at all times. Do not swing the weights up or use jerky motions. This is an exercise where you'll have to go fairly light in order to allow for a full range of motion.