Barbell Reverse Bent-Over Raise

1. Setup:
- Begin by loading a barbell with an appropriate weight. Ensure the weights are secured.

2. Positioning:
- Stand with your feet shoulder-width apart and grip the barbell with both hands. Your palms can face you (underhand grip) or away (overhand grip).
- Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the ground. Your back should remain straight without rounding.

3. Body Alignment:
- Keep your head in a neutral position, looking slightly ahead rather than down, to maintain spinal alignment.
- Allow the barbell to hang straight down at arm’s length in front of you.

4. Movement:
- Engage your core and squeeze your shoulder blades together as you begin to lift the barbell out to the sides.
- Lift the barbell until your arms are parallel with the ground, making sure to keep a slight bend in your elbows to prevent joint strain.
- Focus on using your upper back and rear shoulder muscles to initiate the movement.

5. Return:
- Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
- Do not let the barbell drop quickly; this will help in engaging the muscles effectively.

6. Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips for Beginners:
- Start with a lighter weight to ensure you can maintain proper form.
- Focus on slow, controlled movements rather than trying to lift heavy.
- If available, use a mirror to check your form, or have a trainer provide feedback.