StrengthReps
Seated Dumbbell Rear Delt Fly
Sit on the edge of a bench with your feet flat on the floor and a dumbbell in each hand.
Execution
How to do it
Sit on the edge of a bench with your feet flat on the floor and a dumbbell in each hand. Lean forward at your hips until your chest is close to your thighs, letting your arms hang down towards the floor with palms facing each other.
With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor.
Squeeze your shoulder blades together at the top of the movement.
Lower the dumbbells back to the starting position in a controlled manner.
Form tips
Keep your back straight and avoid rounding your shoulders.
Exhale as you lift the dumbbells and inhale as you lower them.
Avoid swinging the weights or using momentum to lift the dumbbells.
No bench? The edge of a sofa or a sturdy chair works just as well.
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