Back
Seated rear delt rise
Isolate the posterior deltoids and refine your upper back posture with controlled, seated dumbbell raises.
How to perform.
Follow the sequence — setup is half the lift.
Sit at the edge of a flat bench with your feet firmly planted on the floor and dumbbells held at your sides.
Hinge forward at the hips until your chest is resting on or positioned just above your thighs while keeping a flat back.
Let the dumbbells hang beneath your chest with a slight bend in the elbows and palms facing each other.
Raise the weights out to the sides in a wide arc until your elbows are level with your shoulders.
Squeeze your shoulder blades together at the top of the movement for one second.
Lower the dumbbells back to the starting position under slow, deliberate control to maintain tension.
Repeat the motion while ensuring your torso remains stationary throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weights.
- Shrugging the shoulders toward the ears, which over-activates the upper traps.
- Straightening the arms completely, which puts unnecessary stress on the elbow joints.
- Dropping the weights quickly rather than controlling the descent.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.