Shoulders
Middle Back, Traps
Lie prone (face down) on incline bench (~15-30 degrees).
Hold dumbbell in one hand, neutral grip, arm hanging straight down.
Use free hand to stabilize on bench.
Keeping slight elbow bend, raise dumbbell out to side in arc.
Lift until arm is parallel to floor.
Focus on rear deltoid/upper back contraction.
Pause briefly.
Slowly lower dumbbell back to start.
Repeat reps, switch arms.