dumbbell lying on floor rear delt raise

Lie face down on the floor with a dumbbell in each hand, palms facing each other.

Extend your arms straight out in front of you, keeping a slight bend in your elbows.

Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.

Pause for a moment at the top, then slowly lower your arms back down to the starting position.

Repeat for the desired number of repetitions.