Seated Bent-Over Rear Delt Raise
Muscles worked
Instructions
- 1Place a couple of dumbbells looking forward in front of a flat bench.
- 2Sit on the end of the bench with your legs together and the dumbbells behind your calves.
- 3Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
- 4Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
- 5After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Bent-Over Rear Delt Raise
The seated bent-over rear delt raise is a variation of the classic rear raise done sitting on a bench, which better stabilizes the torso and limits momentum compared to the standing version. By leaning the torso forward and raising the dumbbells to the sides, the exercise precisely targets the posterior deltoid, often underdeveloped compared to the front and side heads. It's an excellent exercise to balance shoulder development and improve posture, especially for lifters who do a lot of pressing. The seated position makes it easier to focus on the contraction rather than balance. It's an isolation movement to prioritize for shoulder health and aesthetics.
check_circleBenefits
- check_circlePrecisely targets the posterior deltoid
- check_circleImproves posture and shoulder balance
- check_circleSeated position limits cheating momentum
- check_circleGood corrective exercise after heavy pressing work
lightbulbExecution tips
- lightbulbLean the torso well forward
- lightbulbKeep a slight, constant elbow bend
- lightbulbRaise to parallel with the floor, no higher
- lightbulbPause for a second at the top
warningCommon mistakes
- warningStraightening the torso during the movement
- warningUsing momentum to lift the loads
- warningRaising the arms too high above parallel
- warningChoosing too heavy a load
helpFrequently asked questions
Why prefer the seated version?expand_more
It stabilizes the torso and prevents cheating with body momentum.
What load should I choose?expand_more
A light to moderate load, since the posterior deltoid is a smaller muscle.
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