1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing inwards).
2. Hinge forward at your hips until your torso is nearly parallel with the floor while keeping a slight bend in your knees. Let the dumbbells hang directly beneath your chest with straight arms and a slight bend in the elbows to reduce stress on the joint.
3. Keep your back straight and your core engaged to support your spine. Keep your head in a neutral position, aligned with your spine.
4. Exhale and lift the dumbbells out to the sides in a wide arc until they are level with your shoulders, with the emphasis on using your rear deltoids to perform the movement. Your elbows and hands should move out and up simultaneously.
5. Pause briefly at the top while squeezing your shoulder blades together.
6. Inhale and slowly lower the dumbbells back down to the starting position in a controlled manner.
Tips: - Avoid using momentum to lift the weights; the movement should be controlled and deliberate. - Make sure you're not swinging the dumbbells; move them using muscle power only. - Do not lock your elbows; keep them slightly bent throughout the motion to protect the joint. - Do not lift the dumbbells higher than shoulder level to avoid undue stress on the shoulder joint.
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