A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Strengthens rear shoulders for better posture and balanced shoulder development.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Bend forward at hips holding dumbbells below your chest.
- 2.Raise arms out to the sides, squeezing shoulder blades together.
- 3.Pause at the top, then lower with control.
- 4.Keep slight bend in elbows throughout.
Pro Tips
- •Focus on squeezing your shoulder blades.
- •Keep back flat and core engaged.
- •Don't use momentum.
Equipment
Dumbbells
Safety
Avoid rounding your back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.