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<li>Stand with your feet shoulder-width apart and bend forward at the hips, keeping your back straight and chest up.</li>
<li>Hold a barbell with an overhand grip, arms fully extended and slightly wider than shoulder-width.</li>
<li>Let the barbell hang straight down in front of you, with your palms facing towards you.</li>
<li>Pull the barbell up and out to the sides, leading with your elbows and keeping them slightly bent.</li>
<li>Raise the barbell until your upper arms are parallel to the floor or slightly higher.</li>
<li>Squeeze your rear delts at the top of the movement.</li>
<li>Slowly lower the barbell back to the starting position, maintaining control.</li>
<li>Repeat for the desired number of reps.</li>
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