Rear Delt Raise
This move strengthens the small muscles in your back called the posterior deltoids. They help improve posture and make bench presses a lot easier, says Ballantyne.
The Setup: Contract your glutes, brace your abs, and keep your spine in a neutral position. Stand with knees soft and hinge forward from the hips so your upper body is parallel to the floor.
How to Do It: Perform a lateral raise, lifting the dumbbells up and out to the side.