Bent-Over Dumbbell Rear-Deltoid Pulses

How to perform it

Step-by-step instructions

1. 01Hold light dumbbells and hinge forward with a neutral spine, soft knees, and elbows slightly bent.
2. 02Raise your arms out to a controlled rear-delt fly position without lifting your torso.
3. 03Perform small rebound pulses near the top by moving only through the shoulders.
4. 04Keep the pulses smooth and symmetrical without swinging the dumbbells or shrugging.
5. 05Lower the dumbbells when the assigned pulses are complete or when you can no longer control the range.