Description
This exercise targets the posterior deltoids by lifting dumbbells alternately in a bent over seated position.
How to Do Dumbbell Seated Bent Over Alternate Rear Delt Fly
- 1Setup
Sit on a bench with your feet flat on the floor and a dumbbell placed on either side of your feet.
- 2Setup
Grab a dumbbell in each hand with a neutral grip (palms facing each other) and lean forward from your hips, resting your chest on your thighs, ensuring your back remains straight.
- 3
Allow the dumbbells to hang straight down beneath your shoulders; this is your starting position.
- 4
Exhale and, keeping a slight bend in your elbow, lift one dumbbell out to the side in a wide arc, leading with your elbow until it reaches shoulder height, squeezing your rear deltoid.
- 5
Inhale as you slowly lower the dumbbell back to the starting position with control, then repeat the movement with the other arm, alternating sides for the desired repetitions.
Tips
- Focus on the mind-muscle connection by consciously squeezing your shoulder blades together at the top of the movement to maximize rear deltoid activation.
- Control the negative phase by slowly lowering the dumbbell back to the starting position, resisting gravity to enhance muscle growth and prevent injury.
- Maintain a stable torso throughout the exercise; avoid rocking or using momentum to lift the weights, ensuring the rear deltoids are doing the work.
- Imagine pulling with your elbows rather than your hands; this helps to keep the tension on the rear deltoids and minimizes bicep involvement.
Common Mistakes
- ×Using too much momentum: Avoid swinging the dumbbells up by selecting a lighter weight and performing the movement with strict, controlled form.
- ×Raising the dumbbells too high: Do not lift the dumbbells past shoulder height or let your traps take over; stop when your elbow is level with your shoulder to isolate the rear deltoids.
- ×Rounding the back: Maintain a neutral spine and flat back throughout the exercise by engaging your core and initiating the lean from your hips, not your lower back.
Variations
Dumbbell Seated Bent Over Rear Delt Row
Target your rear deltoids with the seated bent-over rear delt row. Strengthen your posterior shoulders for improved posture and balanced muscle
Dumbbell Bent Over Alternate Rear Delt Fly
Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.
Dumbbell Bent Over Face Pull
Strengthen your rear deltoids, rhomboids, and traps with the Dumbbell Bent Over Face Pull. This exercise improves posture and shoulder health.
Dumbbell Alternate Lateral Raise
Build wider, stronger shoulders with the Dumbbell Alternate Lateral Raise. This isolation exercise targets the lateral deltoids for improved shoulder cap
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Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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