Bent Over Raises Seated

Sitting will help you avoid using the legs or hips to generate movement. Bend over at 45 degrees to focus effort on the back of the shoulder or Rear Delt muscle. Arms locked, move only at the shoulder, taking the elbows up and wide. Control on the way up, and on the way down.
with IFBB Pro, European Arnold Classic Champion and Men's Physique Olympian, Ondrej Kmostak