This exercise targets the posterior deltoids, as well as the upper and middle back muscles.
- +Effective for targeting the upper back and shoulder muscles
- +Enhances posture
- +Can be done with dumbbells or resistance bands
- –Can strain the lower back if not done properly
- –Difficult to perform with heavy weights
- –Might be challenging for people with balance issues
This exercise targets:
Shoulders
Rear Delts
Rotator Cuff
Side Delts
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand hip-width, hold dumbbells at sides, palms facing each other
- Hinge at hips to a flat back; torso near parallel; soft knees; brace core
- Keep neck neutral; eyes down; shoulders set down and back
- Slight bend in elbows; arms hang under shoulders
- Raise arms out to the sides in a wide arc to shoulder level; lead with elbows
- Squeeze shoulder blades together at the top; avoid shrugging
- Lower slowly with control; no swinging; keep torso still
- Breathe out on the lift, in on the descent; use light weights for clean form