Get Started
Arms-Back Chop Sprint
Beginner 32 min

Arms-Back Chop Sprint

Calories

248 kcal

Equipment

Dumbbell, Resistance Band, Resistance Loop Band, Speed Rope

Intensity

—

Focus

Rear Delts, Biceps, Triceps, Obliques, Cardio/Full Body

Workout Exercises

1

Bent-Over Dumbbell Reverse Fly

6 min

Dumbbell Rear Delts

Description

A classic rear-delt isolation move performed in a hip-hinged stance, lifting dumbbells out to the sides with a slight elbow bend. It targets the rear delts while also challenging upper-back stability and posture.

How to perform

  1. Step 1

    Step 1

    Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Hinge at your hips until your torso is angled forward, keeping your back flat and neck long. Let the dumbbells hang under your shoulders with a small bend in your elbows.

  2. Step 2

    Step 2

    Keep your chest proud and raise the dumbbells out and back to your sides until your upper arms are about level with your shoulders. Lead with your elbows and keep the bend in your arms the same the whole time. Pause briefly and squeeze your rear delts without shrugging your shoulders up.

  3. Step 3

    Step 3

    Lower the dumbbells back down under control until they hang beneath your shoulders again. Keep your torso angle and flat-back position steady as the weights descend. Reset your shoulders down and back, then begin the next rep.