How to do it
Squeeze your shoulder blades together at the top of each rep.
- 1
Lie face down on the floor with a dumbbell in each hand.
- 2
Extend your arms out to the sides with a slight bend in the elbows.
- 3
Raise the dumbbells to shoulder height while keeping your arms parallel to the floor.
- 4
Pause at the top, then lower the weights back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled and avoid using momentum to lift the weights. Focus on using your rear deltoids to initiate the movement.
Common mistakes
- ✕Raising the dumbbells above shoulder level
- ✕Jerking the torso off the floor to lift
- ✕Straightening the arms during the lift