Dumbbell Seated Bent-Over Alternate Rear Delt Fly
Seated on a bench end with the chest over the thighs, the bells open out to the sides one at a time.
How to do it
Setup
On the end of a bench, folded forward over the knees, a bell in each hand below.
Steps
- Open one arm out to shoulder line, the other still.
- Lower it under control and switch.
- Keep the chest down throughout.
Common mistakes
Rocking up with each rep: the fold holds; lighter bells. Turning toward the working arm: shoulders level. Bells clanging at the bottom: lower them quietly.
Breathing
Exhale on each raise, inhale lowering.
