Bodyweight Rear-Delt Raise

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Keep your arms relaxed at your sides.

• Engage your core for stability and maintain a straight posture.

Arm Positioning:

• Bend your elbows slightly and rotate your palms to face your body.

• Extend your arms straight back behind you, ensuring your elbows remain at a comfortable angle.

Movement:

• Begin the movement by squeezing your shoulder blades together.

• Raise your arms out to the sides at shoulder height, ensuring your elbows stay slightly bent.

• Hold for a moment at the top of the movement while engaging your rear deltoids.

Return:

• Slowly lower your arms back to the starting position, maintaining control throughout the movement.

• Ensure your shoulders remain down and relaxed; avoid shrugging them up towards your ears.

Repetitions:

• Perform 10-15 repetitions for beginners.

• Rest for 30-60 seconds between sets.

Tips:

• Focus on form rather than speed; slow and controlled movements are more effective.

• Keep your head in a neutral position, looking straight ahead.

• If you feel any pain in your shoulders, reduce the range of motion or take a break.