Rear deltoid training

1. With your feet as wide as your hips, bend forward while keeping your knees slightly bent, and place the dumbbells in front of your knees.

2. When exhaling, put your palms facing back and bring your elbows up. Feel your shoulder blades tighten but don’t shrug. Look at the floor in front of you. Don’t deliberately raise your head. Pull it up to your shoulders and make a ninety-degree posture. Make a right angle and return to the ready position when inhaling. Perform 3 sets of 12 to 15 reps each.