This exercise involves holding a dumbbell in each hand and lifting them out to the sides, targeting the muscles in the back of the shoulders. It is a great exercise for improving shoulder strength and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the rear deltoids, which are often neglected in traditional shoulder exercises
- Improves posture by strengthening the muscles responsible for pulling the shoulders back
- Helps prevent shoulder injuries by strengthening the rotator cuff muscles
- Can be done with light weights and minimal equipment, making it accessible for beginners
- Allows for a wide range of motion, which can help improve shoulder mobility
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the floor, with your palms facing each other.
- Engage your shoulder blades and lift your arms out to the sides, keeping them straight, until they are parallel to the floor.
- Pause for a moment, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary
Traps
Primary
Back
Primary
Shoulder
Primary