Bench Plank Rear Lateral Raise

Shape shoulders & tighten core

Bench Plank Rear Lateral Raise - Shape shoulders & tighten core
Okay, ladies…this is a call to arms. Just because its fall and sleeves are getting longer doesn’t mean we should end the war on arm jiggle. No, maam—we will fight for sculpted arms and shapely shoulders! You in?

Over the next several weeks, we’ll share a BONUS EXERCISE from our October issue’s Get ARMed For Fall feature with IFBB Bikini Pro Juliana Daniell. You can incorporate these exercises into your upper body training for a new challenge, or, for the full workout, you can pick up the latest issue of FitnessRx For Women.

This week’s exercise is the BENCH PLANK REAR LATERAL RAISE. This is a great switch-up to the typical seated or standing rear lateral raise, as it engages your core while challenging your shoulders.

How To…

1. Place your hands on the edge of a bench with your feet extended behind you so that you are in a plank position.

2. Balance your weight on one of your hands and pick up a dumbbell with the free hand.

3. With a slight bend in the elbow, lift the dumbbell up to about shoulder level. Slowly lower the weight. Repeat for 10 – 12 reps. Then, perform the exercise with the other arm.

Make sure to keep good plank form: core tight, butt down, back flat, body aligned from head to toe.

Check back next week for MORE Get ARMed For FALL exercises, and pick up the October issue of FitnessRx for Women magazine (on sale now) for the entire program!

Jaime Baird

Jaime Baird is an IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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