Bent Over Rear Delt Raise (Dumbbell)

An isolation exercise targeting the rear deltoids performed in a bent-over position with dumbbells.

Instructions

1. Hold a dumbbell in each hand and bend forward at the hips until your torso is nearly parallel to the ground.
2. Keep your knees slightly bent and maintain a neutral spine throughout the movement.
3. Start with arms hanging straight down with palms facing each other.
4. Raise the dumbbells out to the sides in an arc motion until your arms are parallel to the ground.
5. Squeeze your rear deltoids at the top of the movement.
6. Lower the dumbbells back down with control and repeat.

Tips

• Focus on raising your elbows rather than thinking about moving the dumbbells.
• Maintain a slight bend in your elbows throughout the movement to reduce shoulder strain.
• Avoid using momentum; keep the movement controlled and deliberate.
• Use lighter weights and higher reps to ensure proper form and rear deltoid engagement.