Chest-Supported Rear Delt Raise

Step 1. "The Y"

Step 2. - Position: Set an incline bench to 30-45 degrees. Lie face-down with your chest supported, keeping your head neutral or looking slightly down to avoid neck strain.

Step 3. - Grip: Hold light dumbbells with a neutral or thumbs-up grip (thumb pointing to the ceiling).

Step 4. - Movement: With straight or slightly bent elbows, raise the dumbbells up and out in a "Y" shape. Focus on moving the shoulders and shoulder blades rather than just lifting the arms.

Step 5. - Top Position: Squeeze the shoulder blades together and reach high, ensuring the arms are angled to form a "Y".

Step 6. - Control: Lower the dumbbells slowly to the starting position.