dumbbell lying on floor rear delt raise

Lie face down on the floor with a dumbbell in each hand, palms facing each other. Extend your arms straight out in front of you, keeping a slight bend in your elbows. Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together. 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.