Seated Bent-Over Rear Delt Raise

Like a bear spreading its paws wide before a big stretch, this seated raise hits the rear shoulders and upper back. The bench helps you stay steady so the work lands where it should, not in a swingy shrug.

Instructions

1. Sit on the edge of a bench with dumbbells in hand.
2. Hinge forward and lower your chest toward your thighs.
3. Let the weights hang below your shoulders with soft elbows.
4. Raise your arms out to the sides until shoulder height.
5. Pause briefly at the top and squeeze your upper back.
6. Lower the weights slowly to the start position.

Benefits

• Builds stronger rear shoulders
• Supports better upper body posture
• Helps balance pressing workouts
• Improves control in pulling moves

Key Points

• Keep your chest down and back flat
• Lead with your elbows, not your hands
• Use a slow lift and lower
• Keep your neck relaxed
• Stop at shoulder height

Common Mistakes

• Swinging the weights up
• Rounding the back
• Shrugging the shoulders
• Using too much weight
• Lifting above shoulder height