Birds with dumbbell

Rear Deltoid - Lower Trapezius - Lumbar - Side Deltoid

Start standing or sitting with a dumbbell in each hand and the feet separated at the width of the shoulders. If you are sitting, make sure you are on the edge of the chair and your feet are firmly supported by the ground. Tilt the torso forward from the hips until it is almost parallel to the ground, keeping your back straight. Hold the dumbbells with the palms looking towards you and the elbows slightly flexed. This is your initial position.
Then, lift the dumbbells to the sides until your arms are almost parallel to the ground and feel a squeeze in the shoulder blades. Be sure to keep your back straight throughout the movement to protect the spine.
Finally, slowly lower the dumbbells back to the initial position. That would be a repetition. Remember, it is important to perform this exercise with a load that allows you to maintain the correct technique and control the movement at all times.

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