Seated Bent-Over Rear Delt Raise

Step 1

Holding a dumbbell in each hand in a neutral grip (palms facing inwards), sit down on the end of a bench with feet together. Hinge forwards from your hips to lower your chest towards your thighs. Bring the dumbbells together below your legs, ensuring that your chin remains tucked into your chest. This is your starting position.

Step 2

Inhale. Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

Step 3

Inhale. Slowly lower the dumbbells down to return to the starting position. Repeat for the specified number of repetitions.

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