Bodyweight Rear-Delt Circle

Starting Position:

• Stand with your feet shoulder-width apart.

• Keep your knees slightly bent and engage your core.

• Place your hands behind your back, clasping them together.

Forming the Circle:

• With your arms straightened, begin to move your hands outward, creating a big circle with your arms.

• Focus on using your shoulders and upper back to initiate the movement, keeping the arms straight throughout.

Completing the Circle:

• As you make the first half of the circle, rotate your shoulders to follow the movement of your arms.

• Continue the motion until your hands come back to the starting position behind your back.

Repetition:

• Perform 10-15 circles in one direction.

• Pause and then reverse the direction, performing another 10-15 circles.

Tips:

• Maintain a relaxed posture throughout the exercise; avoid straining your neck or back.

• Focus on a smooth, controlled movement rather than speed to fully engage the rear deltoid muscles.

• Breathe steadily throughout the exercise, exhaling during the movement.

Variation:

• If you feel comfortable, try using light resistance bands for added challenge as you progress.