There is also another shoulder exercise where I decreased weights like for seated lateral raise to improve my technique. This is the Dumbbell Lying Rear Lateral Raise. This is an exercise that involves the back of your shoulders that are often forgotten and if you’re not care about, you can have a muscle imbalance.
Place yourself on a bench slightly inclined (15 °); Take 2 dumbbells in a neutral position; raises or move back dumbbells with arms at the sides in the shoulders axis; once that your arms are horizontally, back your arm forward by controlling the movement. During the entire exercise your arms are almost fully stretched, this is important.
This exercise mainly work posterior deltoids (rear shoulder) and lateral deltoid (shoulder side). Anterior deltoids (shoulder front) and trapezius muscles also work a little.
This exercise is great for working the back of your shoulders that are forgotten. Often the anterior (shoulder front) is often very developed because of the bench press working them too. The consequence is that your shoulders are pulled forward. Unfortunately, back exercises aren’t work enough the back of your shoulders.
The lying position helps to limit cheating and not to have pressure on your spine.
Taking too heavy, I bent to much my arms. My back working more than my shoulders. That’s a shoulders session not my back, so back to basics.
I always learn something, it’s crazy. I’m still a student and want to speed is useless. Look Ronnie Coleman (8x Mr. Olympia), since his retirement he is always in a wheelchair, it’s sad. And you ? Do you have a good exercise to work the back of the shoulders ?
-Steph