Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Rear Delts
Hold a light pair of dumbbells and hinge until your torso is nearly parallel to the floor, back flat.
Let the arms hang straight under your shoulders with a fixed slight bend in the elbows.
Sweep the arms out to the sides like flapping wings until they reach shoulder level.
Lead with the outside of your elbows and keep the shoulders from shrugging.
Hold for a second at the top, then lower slowly over 3 seconds until the dumbbells nearly meet below.
Keep the torso still; only the arms move.
Standing up gradually until it becomes a lateral raise.
Going so heavy that the shoulder blades do the pulling instead of the rear delts.
Swinging the dumbbells with a jerk from the lower back.
Locking the elbows dead straight so the shoulder gets tugged.
Start with 3-6 kg dumbbells; the rear delts are small and easy to cheat.
If your lower back tires, do it chest-down on a 30-degree incline bench.
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