Prone Rear Delt Fly

Lie face down on an incline bench, chest supported and a dumbbell hanging from each hand below your shoulders. With a slight bend in your elbows, raise both arms out to the sides until they are roughly level with your torso, squeezing your shoulder blades together at the top. Because the bench holds your torso still, you cannot cheat the movement by rocking or heaving the way you might standing or kneeling, all the work stays in your rear shoulders. Lower slowly rather than letting the dumbbells drop, and keep your neck relaxed with your gaze down at the pad throughout.