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Dumbbell Rear Lateral Raise
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Grasp a dumbbell with each hand (both dumbbell should weigh the same). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Now bend forward at your waist until your torso is parallel to the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking down toward the ground. Maintain this posture and body position throughout this exercise. Extend your arms down toward the floor, so that they are perpendicular to the floor. Bend your elbows slightly. Rotate your palms in so that they are facing each other. Keeping your elbows slightly bent, raise your arms directly out to the sides until your hands reach shoulder height. Breath out during this phase of the exercise. At this point, your palms should be facing down toward the floor. Now, in a controlled fashion, lower your arms until they return to the starting position. Breath in during this phase of the exercise.

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