If you are looking for a workout for your upper back and also rear deltoids of your shoulder, you can attempt seatsed curved over back delt raise which is likewise recognized as reverse fly or rear delt raises. Lots of people focus much on the front and side deltoids as well as ignoring the rear deltoids. The back delt of your shoulder is a small muscle mass team. You could educate with light weight.


  1. Sit on a chair or the end of a flat bench. Feet is rather close together as well as securely on the ground.
  2. Hold a the dumbbell in each hand in between your reduced legs and bench. Your palms are encountering each various other and your arm joints are slightly curved. Bend onward up until your chest nearly touch your chest.
  3. Contract your abdominal muscles, raise your both arms in a semicircular motion gradually, attracting your elbow joints back. Raise arms to the side to shoulder height, at the point of your arms ending up being alongside the floor.
  4. Hold this placement for a second to press your shoulder blades together.
  5. Lower the pinheads in controlled motion. Do not simply let them drop.
  6. Do 3 sets with 12 repetitions each.


  • You could stand to do this workout, yet it will be harder. Not for beginner.
  • Do not use as well hefty weight to restrict your array of motion.