dumbbell lying one arm deltoid rear

Instructions

1. 1

   Step 1: Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.

2. 2

   Step 2: Extend your arm straight down towards the floor, keeping it close to your body.

3. 3

   Step 3: Raise your arm up and back, squeezing your shoulder blade towards your spine.

4. 4

   Step 4: Pause for a moment at the top, then slowly lower your arm back down to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions, then switch arms.