Exercise:

Rear Delt Dumbbell Row

Target Muscle:

Shoulders (Posterior Head)

Flat Bench, Dumbbell

Place one knee up on a flat bench with the other foot planted firmly on the ground. Place your hand on the bench for support and grab the dumbbell with the other hand using an overhand grip, flaring your upper arm outward so that it is perpendicular to your body.

With your torso parallel to the ground or just slightly higher, row the dumbbell up toward your chest. Lower it back down following the same path and repeat.

- Since this exercise is meant to target the rear head of the shoulder, it's very important that the upper arm be flared outward at all times. A traditional row with the arm tucked in will place more emphasis on the lats and mid-back muscles.