Bench-Supported Powell Raise

Straddle a flat bench lying sideways on your hip, bracing with the bottom arm. Let the working arm hang down to feel a deep stretch around the rib cage, then raise the dumbbell laterally with a straight arm until perpendicular to the floor. Key points: - Let the dumbbell sink across the body at the bottom for a full stretch across the rear delt and mid-back - Keep the elbow straight and raise purely through the posterior shoulder - Control the lowering eccentric phase completely Common mistakes: Twisting torso upward to fling the weight rather than isolating the rear shoulder.