The Benefits - Bent over laterals develop the rear delts. But also work the side delts and posterior head of the deltoids, when bending over while executing laterals. This ismy favourite delt exercise to target the rear delts specifically.

Execution - Stand with a dumbbell in each hand and bend forward from the waist at least 45 degrees. Keep your knees slightly bent and your back straight to avoid injury. Let the weights hang below you elbows slightly bent, palms facing other. Lift the weights out to either side of your head and turn your wrist inward, so that your little fingers aim at to the up. Lower the weight back to the starting postition under control.

Tips - Doing the bent over laterals seated allows you to hit the posterior head of the delts stricter than on standing position. You won’t be able to cheat from your legs and you have to use the lighter weights than normal. Bend forward until your chest will touch the knees and keeping your back stable, lift the weights out to either side just above your shoulders. Remember to keep the straight line between dumbbells and your shoulder to target the rear deltoids.