How do I do lateral deltoid lifts to strengthen my shoulders and back?

You can strengthen your shoulder and back muscles by doing lateral deltoid lifts using free weights. Primary muscles worked: Posterior deltoid (back of shoulders), upper and middle trapezius (upper back), and rhomboids (middle back)Starting position: Find a solid, comfortable bench or chair without wheels. With your back parallel to the floor, put your left knee on the bench and your left arm on the bench.

With your right hand, which should be hanging at your side, pick up the weight. Action: Keeping your shoulder blades drawn in towards the spine and down towards your lower back, your natural arch in your lower back and navel pulled in towards your spine, head in line with your spine, and your wrists firm and elbows slightly bent, pull your arm up and out to the side until your elbows are slightly higher than the level of your torso, and your hand has reached the level of your shoulders. With your shoulder blades squeezed together, slowly return to the starting position.

Tips: Don't allow your body to move back and forth in a rowing position: Your body should be anchored, and all the work should be done by your arms and shoulder muscles. Don't allow your shoulder blades to separate between repetitions.

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