To perform Seated Rear Delt Raises, begin sitting on the edge or the bench with your feet placed beyond your knees. Bend over and â€“ resting your torso on your thighs â€“ grad dumbbells with each hand under your legs. Position your elbows with a slight bend with palms your facing together behind your ankles. Raise your upper arms to your sides until your elbows are at shoulder height. Keep your upper arms perpendicular to your torso and keep your elbow position fixed at a 10Â° to 30Â° angle throughout the exercise. Maintain your elbowsâ€™ height above your wrists by raising your pinky-finger-side up. Lower and repeat.