Dumbbell Seated Bent Over Rear Delt Fly

How to perform it

Step-by-step instructions

1. 01Sit near the edge of a bench, hinge forward from your hips, and hold a dumbbell in each hand beneath your legs.
2. 02Keep your chest angled down, spine long, and elbows softly bent in a fixed position.
3. 03Raise both arms outward until your upper arms approach shoulder height.
4. 04Pause while squeezing your rear deltoids without swinging your torso or shrugging.
5. 05Lower the dumbbells slowly to the starting position and maintain the forward hinge.