Seated Bent-Over Rear Delt Raise

Form sequence

1. 01 · setup

   Place a couple of dumbbells looking forward in front of a flat bench.

2. 02 · sit

   Sit on the end of the bench with your legs together and the dumbbells behind your calves.

3. 03 · start

   Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.

4. 04 · lift · Key step

   Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)

5. 05 · lower

   After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

6. 06 · repeat

   Repeat for the recommended amount of repetitions.