Seated Bent-Over Dumbbell Lateral Raise (Rear Delts)

Starting position

1. Sit on the end of a flat bench with your feet together on the floor slightly ahead of your knees.
2. Pick up the dumbbells and lean forward until your chest almost rests on your thighs; keep your back flat, not rounded.
3. Let the dumbbells hang under your knees or beside your shins, palms facing each other.
4. Keep a slight bend in your elbows, neck in line with your spine, eyes on the floor.

Execution

1. Exhale and raise the dumbbells out to the sides in an arc, leading with your elbows.
2. Go up until your arms are roughly parallel to the floor, without squeezing your shoulder blades hard together.
3. Pause for a second at the top.
4. Inhale and slowly lower the dumbbells. Your torso stays still.

Common mistakes

• Torso rising up — it becomes a back-powered heave and the rear delts do less.
• Squeezing the shoulder blades hard — the rhomboids and traps take over.
• Bending and straightening the arms — it turns into a row.
• Dumbbells that are too heavy — you have to swing and the rear delts barely work.

Beginner tips

• The rear delts are a small muscle: start with the lightest dumbbells.
• Think of spreading your arms wide to the sides rather than lifting them back toward the ceiling.
• If keeping your back flat is hard, lie chest-down on an incline bench instead.

Alternatives

• Standing Bent-Over Dumbbell Lateral Raise (Rear Delts) — same movement standing, no bench needed
• Seated Reverse Pec Deck Fly (Rear Delts) — fixed path for the rear delts