Seated Bent Over Dumbbell Rear Delt Row

Sit on the end of a bench with your feet together and lean your torso forward until it is close to your thighs. Hold a dumbbell in each hand, let them hang outside your feet, and keep your back straight to lock your torso in place.

Flare your elbows out to the sides and pull the dumbbells up to around bench height. Keep your elbows traveling away from your torso so your rear delts drive the movement.

Pause briefly at the top, then slowly lower the dumbbells. Do not sit up on the way down; keep the same forward-leaning angle.

Focus on the back of your shoulders and the area around your shoulder blades pulling your elbows outward. Sitting reduces leg momentum, making it easier to keep your torso still than when standing.

Keeping your elbows tight to your sides makes your lats take over and reduces rear delt work. Do not bounce your torso with each rep; keep your chest close to your thighs.

Exhale as you pull up and inhale as you lower. Breathing tends to get shallow when bent over, so keep a steady rhythm.

Think of opening your elbows wide to the sides rather than lifting them high to feel the target better. Prioritize the control to pause for 1 second at the top over heavier weight.