1. Stand with feet shoulder-width apart holding a dumbbell in each hand or a resistance band anchored at one end (if you're using a band, hold the free end with one hand).
2. Begin by stepping to the side with one foot, initiating a side lunge. As you lunge, keep your weight on your heels and your torso upright.
3. Simultaneously perform a rear delt row by bending your elbow and pulling the weight or band toward your hip, squeezing your shoulder blades together. Your elbow should move directly sideways, not backwards.
4. Focus on isolating the rear deltoid muscles—these are the muscles on the backside of your shoulder.
5. Reverse the motion by stepping back to the starting position and lowering the weight or relaxing the band with control.
6. Repeat for the desired number of reps on one side before switching to the other side.
7. Ensure to maintain good posture throughout the exercise and avoid jerky movements. Keep your core engaged for stability.
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