How to do the Seated Dumbbell Rear Delt Raise
- Sit on the bench edge, hinge forward over your thighs, holding a dumbbell in each hand.
- Let your arms hang down, palms facing each other, with a slight bend.
- Raise both arms out and slightly back until your upper arms reach shoulder height.
- Focus on moving your elbows, lowering the weights slowly to the start.
Full technique — 6 steps
- Sit on the front edge of a bench and hinge forward over your thighs.
- Hold a dumbbell in each hand below your knees with palms facing each other.
- Keep your back flat, keep a slight elbow bend, and let the weights hang still.
- Raise both arms out and slightly back until your upper arms reach shoulder height.
- Keep your wrists below your elbows, your neck relaxed, and your shoulders away from your ears.
- Lower the dumbbells back under control until they return to the hanging start position.
Common mistakes
- Swinging the torso to start reps
- Turning it into a row
- Shrugging at the top
- Straightening the elbows too much
- Raising dumbbells above shoulder height
Form cues
- Keep wrists below elbows
- Keep torso fixed
- Raise to shoulder height
- Don't shrug upward
