Seated rear delt fly

How to do it

1. 1 Sit on a bench with your feet placed on the ground, holding a dumbbell in each hand.
2. 2 Lean forward from your hips with your back straight until your chest is close to your thighs, letting the dumbbells hang below your knees with palms facing each other.
3. 3 With a slight bend in your elbows, raise the dumbbells out to the sides up to shoulder height, squeezing your shoulder blades together.
4. 4 Slowly lower the dumbbells to the starting position and repeat.

Tips

• Keep your feet placed on the ground throughout the exercise.
• Keep your elbows slightly bent.
• Lift with the back of your shoulders and do not swing the dumbbells.
• Exhale as you raise the dumbbells and inhale as you lower them.