Seated Bent-Over Rear Delt Raise

طريقة الأداء

1. 01Place a couple of dumbbells looking forward in front of a flat bench.
2. 02Sit on the end of the bench with your legs together and the dumbbells behind your calves.
3. 03Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
4. 04Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
5. 05After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
6. 06Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.