Underhand Rear-Delt Raise

1. Position: Stand with your feet shoulder-width apart while holding a dumbbell in each hand. Your palms should be facing in toward your body, and your arms should be fully extended toward the floor.

2. Prepare: Slightly bend your knees and hinge forward at the hips while keeping your back straight. Your torso should be almost parallel to the floor, and your head should be in line with your spine. This is your starting position.

3. Lift: Without changing the bend in your elbows, raise the dumbbells out to the sides and up until they are at shoulder height, or slightly higher, while squeezing your shoulder blades together. Be sure to raise the weights with your rear delts, not your back or arms.

4. Hold and Lower: Hold the top contraction for a moment and then slowly lower the dumbbells back to the starting position under control.

5. Repeat: Repeat the movement for the desired number of repetitions while making sure to keep the motion smooth and controlled throughout. Tips: Do not use excessive weight; select a weight that allows you to perform the exercise with proper form. Avoid swinging the weights or using momentum to lift the dumbbells. The movement should be controlled. Keep your core engaged throughout the exercise to protect your lower back. Breath out as you lift the dumbbells and inhale as you lower them.

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