Seated Bent-Over Rear Delt Raise
a.k.a. Rear Delt Fly
Differentiation: Mechanics
This variation of a rear delt raise is unique. Here is how: you are seated. Being seated lessens the amount of balancing required, | than if you were performing a Standing Bent-Over Rear Delt Raise. Not focussing on balancing allows you to focus on contracting and developing your rear deltoids. You are also bent over when performing this exercise. Being bent over places your arms at an angle | that works your rear deltoids even more.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain two dumbbells.
3) Position the dumbbells on the floor at the end of the flat bench.
4) Sit on the end of the bench
5) ...with your feet flat on the floor, and forward enough so the dumbbells are behind your heels.
6) Lean forward
7) Reach down and grasp the dumbbells - with your palms facing inward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the dumbbells up and outward, keeping your arms straight.
3) ...until the dumbbells are level with your shoulders.
4) When you've reached an airplane-like position with arms level with your shoulders, hold this position for a count of one second.
5) Then, inhale as you slowly lower your arms and dumbbells to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Don't swing your upper body in an effort to move the weight.
Try not to swing the dumbbells up (only use your shoulders).
Keep your elbows above your hands at all times, which will ensure that your rear delts are engaged throughout the entire movement.
Keep your arms fully extended and straight.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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