Dumbbell Seated Rear Delt Raise

oec:dumbbell-seated-rear-delt-raise

A seated isolation exercise that targets the posterior deltoids and upper back musculature using dumbbells.

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Also called: Seated rear delt rise, Seated dumbbell rear delt fly, Seated dumbbell rear lateral raise, Seated bent-over dumbbell reverse fly

How to do it

Sit on the edge of a flat bench with your feet flat on the floor and close together.
Hold a dumbbell in each hand, then hinge forward at the hips until your torso rests on or near your thighs, letting your arms hang down beside your calves with a slight bend in the elbows.

Maintain a fixed slight bend in your elbows and brace your core.
Raise the dumbbells outward and upward in a wide arc until your upper arms are roughly parallel to the floor.
Pause briefly at the peak of the contraction, focusing on squeezing the rear shoulders.
Lower the dumbbells under control along the same path back to the starting position.

Exhale as you raise the dumbbells out to the sides, and inhale as you lower them with control.

Swinging the upper body to create momentum.: Keep your torso pinned to your thighs and use lighter dumbbells to isolate the posterior deltoids.
Excessive elbow bending turning the movement into a row.: Lock a slight bend in your elbows and maintain that exact angle throughout the entire repetition.
Shrugging the shoulders up toward the ears.: Keep your shoulder blades depressed away from your ears to prevent overusing the upper trapezius.

Select moderate to light loads; overloading rear delt raises frequently compromises form and strains the neck or lower back.

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