Seated Bent-Over Rear Delt Raise

ShouldersDumbbellIntermediateIsolation

Seated Bent-Over Rear Delt Raise — start position — START

Seated Bent-Over Rear Delt Raise — finish position — FINISH

How to do it

01Place a couple of dumbbells looking forward in front of a flat bench.
02Sit on the end of the bench with your legs together and the dumbbells behind your calves.
03Bend 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.
04Keeping 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.)
05After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
06Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell

Front Dumbbell Raise Side Lateral Raise Alternating Deltoid Raise Bent Over Dumbbell Rear Delt Raise With Head On Bench

With cable

Face Pull Bent Over Low-Pulley Side Lateral Cable Seated Lateral Raise

With barbell

Upright Barbell Row

With bands

Band Pull Apart

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