Seated Bent-Over Rear Delt Raise

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Sit on the end of a flat bench with your legs together and the dumbbells behind your calves. Hinge forward until your chest touches your thighs and pick up the dumbbells with palms facing each other. Open your arms out to the sides with the elbow slightly bent to shoulder height and lower under control. With your torso resting on your thighs there is no way to swing, which is why this is the cleanest seated version. The classic mistake is lifting your chest off your thighs to move more weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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