dumbbell lying rear lateral raise

Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.

Extend your arms straight down towards the floor, keeping a slight bend in your elbows.

Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.

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.