Seated Rear Delt Dumbbell Raises

Instructions

1. 1.Sit on the end of a flat bench with your legs at a 90 degree angle. With a dumbbell in each hand, bend over your knees and hold the dumbbells in the space between your calves and the bench. Your palms should be facing each other. This is your starting position.
2. 2.Keeping your elbows slightly bent, raise the dumbbells up and to the side focusing on contracting the back of the shoulders. Raise the dumbbells until your arms are parallel to the floor.
3. 3.Pause for a moment at the top of the motion then slowly return to the starting position.
4. 4.Repeat for as many repetitions as required.

Tips

• Don't swing or bounce your body when performing this exercise.
• Keep your back straight as you raise the dumbbells.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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