FACE-DOWN INCLINE DUMBBELL LATERAL RAISES
This exercise is my best solution. The key is to lie face-down with your chest against an incline bench. This position eliminates the need to stabilize your body, as in free-standing laterals, and allows you to focus your strength on rear-deltoid contractions.
With palms facing each other, begin with the dumbbells parallel at the bottom and your elbows bent slightly. Then, lift your arms outward and upward as far as possible, squeezing only with your rear deltoids. Do not swing or jerk the weights, and do not squeeze your scapulae together. If you keep your shoulders hunched slightly forward during the exercise, your scapulae will be spread farther apart, allowing your rear-deltoid muscles to contract through a greater range of motion. When you’ve raised the dumbbells as high as you think they’ll go, steel your will and squeeze them higher. Always try for more height.
PRIORITIZE WITH SUPERSETS
To accelerate rear-delt development, superset face-down incline dumbbell laterals with seated bent dumbbell laterals. The lower angle of this exercise will add more mass to lower rear delts.
For each exercise, do three sets of 10-15 reps per set. Incorporate these permanently in your shoulder workout, and you’ll soon have cannonballs hanging off your rear shoulders. - FLEX