Chest-supported rear delt raise

Muscles worked

Also works

You need

How to do it

1. "The Y"Position: Set an incline bench to 30-45 degrees.
2. Lie face-down with your chest supported, keeping your head neutral or looking slightly down to avoid neck strain.Grip: Hold light dumbbells with a neutral or thumbs-up grip (thumb pointing to the ceiling).Movement: With straight or slightly bent elbows, raise the dumbbells up and out in a "Y" shape.
3. Focus on moving the shoulders and shoulder blades rather than just lifting the arms.Top Position: Squeeze the shoulder blades together and reach high, ensuring the arms are angled to form a "Y".Control: Lower the dumbbells slowly to the starting position.