Back delt fly

The back delt fly is an excellent move for strengthening the back of the shoulders and upper back and for improving your posture.

Getting set
Hold a dumbbell in each hand and sit on the edge of a bench. Lean forward from your hips so your upper back is flat and above parallel to the floor (if you can, support your chest against your knees). Let your arms hang down so your palms are facing each other with the weights behind your calves and directly under your knees. Pull your chin back and in and draw your abdominals inward. See photo A.

The exercise
Raise your arms up and out to the sides, bending your elbows a few inches as you go until your elbows are level with your shoulders. Squeeze your shoulder blades together as you lift. Slowly lower your arms back down. See photo B.

Do’s and don’ts

• DO keep your chin tilted slightly toward your chest throughout the motion so your head and neck don’t drop forward.
• DO lean forward from your hips instead of rounding your back.
• DON’T allow the rest of your body to move as you do the exercise.

Other options

• Back delt row: Use the same starting position except orient your palms backward. As you lift the weights, you need to bend your elbows more than in the basic version.
• Cable back delt fly: If you have a history of neck pain, try the cable back delt fly version. Set the cable on the setting closest to the floor; hook up a horseshoe handle. Kneel alongside the cable tower and grasp the handle in the hand that’s farthest away from the tower. (The cable passes underneath your body.) Squeeze your shoulder blade and lift your arm up to the side, as in the basic version. Do the same number of reps with each arm.
• Standing back delt fly: Do the same exercise while standing with your feet placed as wide as your hips. Lean forward so that your torso forms a 45-degree angle with the floor. Keep your abs pulled in to protect your lower back and resist any rocking movement.

Front raise

The front raise isolates the front portion of your shoulder muscles. Use caution if you have a history of lower back or neck discomfort.

Getting set
Hold a dumbbell in each hand and stand up tall with your feet as wide as your hips. Let your arms hang down at your sides — elbows relaxed and palms facing back. Stand up tall, pull your abdominals in, and relax your knees. See photo A.

The exercise
Raise your right arm up to shoulder height and then lower it back down. Then do the same with your left arm. Continue alternating until you complete the set. Or, for more of a challenge, do all your reps with one arm and then the other. See photo B.

Do’s and don’ts

• DO keep your elbows slightly bent as you perform the exercise.
• DON’T arch, lean back, or wiggle around in an effort to lift the weight.
• DON’T lift your arm above shoulder height.

Other options

• Palms-up front raise: Turn your palm up and do the exercise exactly as it’s described in the basic front raise. Try this version if you’re prone to shoulder or rotator cuff injuries.
  
• Diagonal front raise (harder): When the dumbbell is at shoulder height, move your arm a few inches in until the weight is in front of the top of your chest. Skip this version if you have chronic shoulder problems.
• Seated front raise (harder): Perform the front raise sitting on a bench with a back support; this position removes any possibility of cheating!
• Lying front raise (harder): Lie on your stomach on a bench holding a dumbbell in each hand, arms straight in front of you (or slightly out to the side), palms facing in and thumbs up. Raise the dumbbells as high as you comfortably can but no higher than shoulder level. You’ll have to use a much lighter weight for this version of the exercise. You can also incline the bench and do the same exercise.

Lateral raise

The lateral raise works the center of your shoulder muscles. Make sure that you use stellar technique if you have neck or lower back problems.

Getting set
Hold a dumbbell in each hand and stand up tall with your feet as wide as your hips. Bend your elbows a little, turn your palms toward each other, and bring the dumbbells together in front of the tops of your thighs. Pull your abdominals in. See photo A .

The exercise
Lift your arms up and out to the side until the dumbbells are just below shoulder height. Slowly lower the weights back down. It may help to imagine that you’re pouring two pitchers of lemonade on the floor in front of you. See photo B.

Do’s and don’ts

• DO lift from the shoulders; in other words, keep your elbows stationary.
• DON’T arch your back, lean backward, or rock back and forth to lift the weights.
• DON’T raise the weights above shoulder height.

Other options
Bent-arm lateral raise (easier): Start with your arms bent at a 90-degree angle, palms facing each other, and the dumbbells in front of your body. Keeping your elbows bent at 90 degrees throughout the motion, lift the weights until your elbows are at shoulder height. The bent-arm lateral raise exercise doesn’t give your shoulders quite as good a workout as the basic version, but if you have weak shoulders or a history of shoulder problems, you can do this modified version of the lateral raise exercise.
Seated lateral raise: For a change of pace, perform the lateral raise exercise sitting on a bench, starting with your arms hanging straight down at your sides, elbows slightly bent.
Thumbs-up lateral raise (easier): Do this movement with your palms facing forward and your thumbs pointing upward. This version places the least stress on your rotator cuff muscles and is often used in physical therapy.