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Seated Bent-Over Rear Delt Raise

Seated Bent-Over Rear Delt Raise is an intermediate isolation dumbbell exercise that mainly works your shoulders.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Seated Bent-Over Rear Delt Raise: starting position
Starting position
Seated Bent-Over Rear Delt Raise: end position
End position

How to do the seated bent-over rear delt raise

  1. Place a couple of dumbbells looking forward in front of a flat bench.
  2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  3. Bend 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.
  4. Keeping 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.)
  5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Seated Bent-Over Rear Delt Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral RaiseDumbbell · BeginnerCar DriversBarbell · BeginnerCable Lateral RaiseCable · BeginnerReverse Machine FlyesMachine · BeginnerBand Pull ApartBand · BeginnerFront Plate RaiseOther · Intermediate

FAQ

What muscles does the seated bent-over rear delt raise work?

It mainly works your shoulders.

How many sets and reps of seated bent-over rear delt raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the seated bent-over rear delt raise good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →