Seated Row Rear Delt

This is a variation of the dumbbell rear delt fly with one difference – Less bending over + a slight rock back, which allows you to use more weight.

execution

  1. 1
    Take a pair of dumbbells and sit down on the front part of a bench
  2. 2
    Keep feet close and keep the dumbbells by your sides
  3. 3
    Bend elbows slightly out of lockout and keep them in that static position
  4. 4
    Look forward and bend over slightly (Half of what you would on the regular DB rear delt flys)
  5. 5
    Rock back slightly and raise the dumbbells up, focusing the tension on the back (No wrist rotation here, palms are facing each other)
  6. 6
    Go back down and repeat the motion with no pause whatsoever at the top or bottom

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