Shape deltoids and balance strength in shoulders

Always remember to train the backs of your shoulders to complete a well-rounded upper body workout. This is a terrific exercise to tone and shape your rear deltoids and develop balanced strength in your shoulders. Start by using a set of light dumbbells and a small range of motion. As with all weight training, move slowly with control, and as you get stronger, progress to lifting heavier weights.

1 Holding a pair of dumbbells, lie facedown on a padded level surface. Straighten your legs behind you with your feet hips-width apart. Your knees should be straight with your ankles facing each other, heels pointed toward the ceiling. Bend your arms until your elbows are a few inches below shoulder level, with the palms of your hands facing down and the dumbbells resting on the floor.

2 Keeping your elbows bent, slowly raise both dumbbells

3 to 4 inches off the floor. Pause for two seconds and then lower your arms. Repeat 8 to 12 times. Rest for 20 seconds and repeat for a total of three sets. Be sure to keep your torso and legs on the floor and to focus on raising only your arms.

-- Karen Voight