Seated Rear Delt Raises work the rear shoulders (rear delts) and upper back (mid-back) to improve posture, stability, and shoulder balance. Sit on a bench with a dumbbell in each hand, arms hanging straight down, palms facing each other. Lift your arms out to the sides until they reach shoulder height, then lower slowly under control. The seated position minimizes momentum, helping isolate the rear delts for better engagement. Gymcheq helps you stay confident and precise with each rep.