How to do: Seated Bent-Over Rear Delt Raise

Shouldersintermediatedumbbell

Seated Bent-Over Rear Delt Raise — starting position — Start position

Seated Bent-Over Rear Delt Raise — finishing position — Finish position

Step-by-step instructions

1Place a couple of dumbbells looking forward in front of a flat bench.
2Sit on the end of the bench with your legs together and the dumbbells behind your calves.
3Bend 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.
4Keeping 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.)
5After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
6Repeat for the recommended amount of repetitions.

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Photos & base instructions from the open-source Free Exercise DB (public domain).