Dumbbell Floor Lying Rear-Delt Raise

1. Start by lying face down on the floor with your forehead resting on your hands or a mat if you prefer.

2. Hold a dumbbell in each hand with a neutral grip (palms facing each other).

3. Position your arms so they are bent at approximately 90 degrees, with the dumbbells just off the ground.

4. Brace your core and keep your feet together with your toes touching the floor.

5. Without changing the bend in your elbows, slowly raise your arms out to your sides until they are in line with your shoulders, making sure to squeeze your shoulder blades together at the top of the movement.

6. Hold the top position briefly, then slowly lower the dumbbells back to the starting position.

7. Repeat for the desired number of repetitions.

Make sure to keep the movement controlled and focused on using your rear deltoids to lift the weight. Avoid using momentum or swinging the dumbbells, which can lead to injury and reduce the effectiveness of the exercise.

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