Seated Bent-Over Rear Delt Raise
Also known as: Seated Rear Delt Fly, Seated Bent-Over Reverse Fly, Seated Rear Lateral Raise
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Sit at the edge of a flat bench holding two light dumbbells.
- Lean forward until your chest is close to your thighs, arms hanging below you with palms facing in.
- Keeping the elbows soft, lift both weights wide until the arms line up with your back.
- Lower them slowly to the start.
Cues
- Lead with the elbows and keep the pinkies slightly higher than the thumbs.
- Keep the chest close to the thighs throughout.
Common mistakes
- Sitting up as the arms rise.
- Squeezing the shoulder blades hard so the back takes over.
- Using weights that need a swing.