Bent-Over Deltoid Raise:
IF YOU WANNA BUILD THE SHOULDER MUSCLES BACK THERE THIS IS THE WORKOUT
1-Sit on one end of a flat bench and lean forward with your chest close to your knees. Grab a dumbbell in each hand palms facing each other.
2- Keep your back straight and head up. Maintain this position to help keep the right form. Let your arms hang down at your side, then raise them up squeezing the rear muscles in your back and shoulders. Your arms should be parallel to the ground after you have raised them.
3-This may feel awkward at first but this workout is an excellent way to build muscles in the rear deltoid muscle. The key is holding the dumbbells up for 1/2 a second when raising.