How to do it
Align your neck with your spine by looking slightly down at the floor.
- 1
Sit on the edge of a bench with your feet flat on the floor, holding dumbbells with your palms facing each other.
- 2
Bend forward at the waist, keeping your back straight.
- 3
With a slight bend in your elbows, lift the dumbbells out to the sides until they are parallel with your shoulders.
- 4
Pause and squeeze your shoulder blades together.
- 5
Slowly lower the dumbbells back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on squeezing your shoulder blades together at the peak of the movement to fully engage the rear deltoids.
Common mistakes
- ✕Bouncing the torso up with each repetition
- ✕Dropping the weights rapidly after the peak
- ✕Raising the dumbbells above shoulder height