Seated Bent Over Rear Delt Fly

Grab a couple of dumbbells. Looking forward in front of a flat bench. Sit on the end of the bench with your legs together. Bend at the waist while keeping the back straight. The palms of your hands should be facing each other.

Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both upper arms are parallel to the floor. Your arms are bent at 90 degree. Hold one second contraction at the top.

Slowly lower the dumbbells back to the starting position and repeat the exercise according to the training plan.