Standing Bent-Over Rear Delt Raise

a.k.a. Rear Delt Fly

Differentiation: Mechanics

This variation of a Rear Delt Raise is unique from other rear delt Raise exercises. Here is how: you stand. Standing allows you to use momentum from your legs to help lift a heavier amount of weight.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Grasp a dumbbell in each hand.

4) Hold the dumbbells with your palms facing each other.

5) Stand with your feet shoulder-width apart for stability.

6) Bend over so that your back is roughly parallel with the floor.

7) Let the dumbbells hang down, with your palms facing each other.

8) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight and your palms face inward, exhale while you lift the dumbbells directly backwards

3) ...until your arms are level with your back.

4) Hold this position for a count of two seconds.

5) Then, inhale while you return to the starting position using a slow and controlled movement

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Try not to swing the dumbbells up (only use your shoulders).

Keep your upper body stationary. That way your rear delts will do all of the work and receive the utmost benefit.

Keep your head up and back flat.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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