Sculpt Your Rear Delts

INCLINE BENCH REAR-DELT FLYE
Target Muscles: posterior deltoids

Set Up: Set an incline bench to a 45- to 60-degree angle. (The first time you try this exercise, start at 45 degrees and gradually work your way up.)
Sit backward on the bench so that your face and chest are against the back padding, placing your feet on the floor with heels raised as shown.
Hold a light dumbbell in each hand, extending your arms toward the floor with your palms facing each other [A].



Action: Keeping your elbows unlocked, raise the dumbbells out to your sides until they are parallel to the floor [B].
Pause for one count, then slowly lower your arms back to the starting position.
Repeat for three sets of 10 to 12 reps.