rear raise

deltoid/shoulder


1. Place your feet about shoulder width apart.

2. Bend your knees and angle your body forward so it is at a right angle to your thighs.

3. Grip the dumbbells firmly in each hand.

4. With your palms facing downwards slowly raise both dumbbells out sideways till your upper arm is level with your back.

5. Make sure the move is controlled.

6. Hold the position for the count of one second when both dumbbells reach shoulder height.

7. Make sure the move is controlled when bringing the arms back to their starting position.

8. Repeat.