Instructions
- Hinge forward at your hips until your torso is roughly parallel to the floor, holding light dumbbells.
- Keep a soft micro-bend in your elbows and maintain a neutral, flat spine.
- Without swinging, raise the dumbbells out to the sides along a wide arc.
- Focus on driving your elbows up toward the ceiling using pure rear deltoid contraction.
- Pause at the top peak contraction without shrugging your traps.
- Lower the dumbbells under strict control over 2–3 seconds.
💡 Pro Tip & Form Cue
Turn your pinkies slightly up at the top as if pouring water from two bottles to isolate the posterior head.
Common Mistakes
- Using heavy momentum: Jerking the torso up takes work away from the small rear deltoid fibers.
- Bending elbows into a row: Keep elbow angle fixed throughout.
- Shrugging traps: Focus on horizontal arm abduction, not scapular elevation.
📊 Recommended Sets & Reps
3–4 sets of 12–15 reps.