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Bent-over raises focuses primarily on the back of the shoulder and helps to improve posture.  Muscles Involved: Primary shoulders with a secondary emphasis of the upper and middle back.

Body Alignment:
o  Sit on the edge of a bench with your legs together, holding a dumbbell in each hand.
o  Brace the transverse abdominals.
o  Bend forward from the hips so that your upper body is parallel to the floor.
o  Your arms are hanging straight down, your elbows are slightly bent with your palms
facing each other.

Movement:
o  Keeping your back straight and your upper body parallel to the floor,
o  Slowly raise the dumbbells out to your sides until your elbows are shoulder height.
o  Maintain a slight bend in the elbows.
o  Squeeze the shoulder blades together as you lift the elbows.
o  Pause and slowly lower the dumbbells to the starting position.
o  Repeat.

Training Tip:

Keep your head and neck in a neutral position; aligned with your body.  Never raise your elbows above your shoulders.