Seated Bent-Over Raise is a great exercise that targets the shoulders muscle (the rear delt) as the primary mover. The exercise will be explained in detail along with video and image demonstrations to know exactly how to get the most out of this shoulder exercise.
Fitness level:
Beginners
Needed Equipment:
Important points
1) Place a couple of dumbbells looking forward in front of a flat bench.
2) Sit on the end of the bench with your legs together and the dumbbells behind your calves.
3) Bend 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) Keeping 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) After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
6) Repeat for the recommended amount of repetitions.
Variation:
This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
Common Mistakes
1- Bending the elbows as you go up and down.
2- Not keeping the back straight.
3- Not resting on your thighs with your chest.
4- Not moving at 90 degrees shoulder flexion.
Alternative Exercises
Bands Reverse Fly
Bands Seated High Row
Bent Cable Side Lateral Raise
Cable Rear Delt Fly
Bent Over Rear Delt Raise
Reverse Machine Flyes
Face Pull
If you want a full Workout plan along with everything else in terms of eating and supplementation. I strongly recommend Getting one of Dr. Nour’s transformation plans over here: https://aestheticbeats.com/transformation-plans/