1 - Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with an overhand grip (palms facing your body). Let your arms hang in front of you.
2 - Bend forward at your waist while keeping your back straight. Your upper body should be nearly parallel to the ground. Keep a slight bend in your knees.
3 - With your arms fully extended, point the dumbbells toward the ground. Your upper arms should be close to parallel with the ground.
4 - Exhale and lift both dumbbells to the sides until your arms are parallel with your torso or slightly above. Focus on squeezing your shoulder blades together as you raise the weights.
5 - At the top of the movement, your arms should be parallel with your torso, and you should feel the contraction in your rear deltoids (back of the shoulders).
6 - Inhale as you lower the dumbbells back to the starting position, maintaining a controlled movement.
7 - Repeat the movement for the desired number of repetitions.
