Dumbbell Seated Rear-Delt Row

Position a flat bench horizontally and select an appropriate weight of dumbbells.

Stand on one side of the bench and place the knee and hand of the opposing side on the bench for support. Your torso should be parallel to the floor, creating a flat back.

With your free hand, grab a dumbbell with an overhand grip. Let the dumbbell hang straight down from your shoulder, with your arm fully extended.

Brace your core and slightly retract the shoulder blade of the lifting arm.

Without swinging your torso, lift the dumbbell up towards your hip, keeping your arm close to your side and elbow pointing upwards.

Squeeze your shoulder blades together at the top of the movement, focusing on the contraction in your rear deltoids and upper back.

Slowly lower the dumbbell back to the starting position in a controlled manner.

Repeat for the desired number of repetitions before switching to the other arm.

Remember to keep your torso stationary during the exercise and to perform the motion with control, avoiding any jerking movements. Adjust the weight as needed to maintain proper form.

---