It works the muscles in the back of your shoulders (rear deltoids), and your upper back.

This helps you have stronger shoulders and better posture.

Stronger rear deltoids help prevent shoulder injuries.

It's a good exercise to add to your workouts if you do a lot of chest and shoulder exercises.

This helps balance out your muscles so you don't get muscle imbalances.

To do it correctly, lie on your stomach, holding dumbbells. Keep your elbows slightly bent.

Slowly lift the dumbbells up, squeezing your shoulder blades together.

Lower the dumbbells slowly back down, keeping control.

Don't use too much weight; focus on doing the exercise correctly.

Avoid arching your back – keep it flat on the ground.

Don't swing your arms; use your back muscles to lift the weights.

If you feel pain, stop and check your form. You may need to use less weight.

This exercise can help you build stronger muscles in your upper body.

Improved posture means less back pain and better overall body alignment.

Preventing shoulder injuries is important for keeping your body healthy and active.

It really works the muscles at the back of your shoulders (rear deltoids). Strong rear deltoids help create balanced, healthy shoulders and prevent injuries.

This exercise helps improve your posture. When you strengthen your upper back muscles, it helps you sit and stand straighter, which is important for your health.

It makes your shoulders more stable. Stronger shoulder muscles mean your shoulders are less likely to get hurt when you do other exercises or activities.

It builds strength in your upper back. A strong upper back is important for overall upper body strength and helps with many daily movements.

Body position is key: Keep your head in line with your back, and your feet flat on the floor for balance.

Lift the weights: Bend your elbows just a little. Raise the dumbbells out to your sides until they're level with your body. Imagine your arms are making a wide 'T' shape.

Squeeze those shoulder blades: At the highest point of the lift, pinch your shoulder blades together. This really works your rear deltoids (the back of your shoulders).

Slowly lower: Gently bring the dumbbells back down to where you started. Control the movement throughout.

Repeat: Do this several times, depending on your workout plan.

Important tip: Keep your neck straight and in line with your back. Don't let your neck arch or bend.

Try these exercises instead:

Dumbbell Lying One-Arm Rear Delt Raise: Lie on a bench, raise one dumbbell at a time, keeping your elbow slightly bent. This really focuses on the rear deltoids and helps build strength and definition in your shoulders.

Cable Rear Delt Row: Use a cable machine to pull the weight towards your waist. The cable keeps your muscles working the whole time, leading to better muscle activation and better posture.

Dumbbell Incline Rear Lateral Raise: Lie on an incline bench and raise dumbbells to the sides. This works your rear deltoids and your upper back muscles, too. The incline helps you avoid hurting your lower back.

These exercises all work your rear deltoids in different ways. They use different equipment and movements, so you can keep your workouts fun and effective.

Experiment with each exercise to find what works best for you!

The standard Dumbbell Lying Rear Delt Row: This exercise works your rear shoulders while lying on your stomach. It's a good starting point for building strength in this often-neglected muscle group.

Standing Dumbbell Rear Delt Row: Doing the same exercise while standing changes how the muscles work. This version also helps improve your posture and back strength.

One-Arm Dumbbell Lying Rear Delt Raise: Lifting one dumbbell at a time helps build strength evenly in both shoulders. This is great for fixing any imbalances where one shoulder is stronger than the other.

Dumbbell Lying Rear Lateral Raise: This exercise focuses on the back of your shoulders by lifting your arms out to the sides while lying down. This helps you really feel the muscles working and improves your control.

Varying your exercises keeps things interesting and helps you build well-rounded shoulder strength. Try each one and find your favorites!

Control the weight: Don't swing the weights to lift them. Slow, steady movements are better for your muscles and help prevent injuries. Focus on feeling the muscles you are working, not just lifting the weight.

Lift high enough: Make sure your arms go up until they're even with the ground. Stopping short means you aren't using all your muscles and you won't get as strong.

Start with lighter weights: Don't try to lift too much weight right away. Begin with weights you can easily control. It's better to lift correctly with lighter weights than to lift incorrectly with heavier ones and risk getting hurt.

It works the muscles in the back of your shoulders (rear deltoids), which are often weak in many people. Stronger rear deltoids help with better posture and overall shoulder health.

This exercise improves your posture.

Weak rear deltoids can lead to rounded shoulders and back pain. This exercise helps counteract that by strengthening the muscles that pull your shoulders back into a more aligned position.

It helps with better upper body stability.

Having strong rear deltoids improves the stability of your entire upper body. This is important for everyday activities and prevents injuries.

It's important to do the exercise correctly to avoid injury and get the best results.

Focus on slow, controlled movements and avoid using too much weight. If you're unsure about the correct form, ask a fitness professional for guidance.

Start slowly and gradually increase the weight as you get stronger.

Listen to your body and don't push yourself too hard, especially when you're starting out. Consistent effort over time is more effective than trying to do too much too soon.

Including this exercise in your workout routine can lead to a healthier and stronger upper body.

By strengthening your rear deltoids, you'll improve your posture, reduce your risk of injury, and feel more confident in your overall strength.