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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
Muscles worked
PrimaryShoulders

How to do it

  1. 01

    Place a couple of dumbbells looking forward in front of a flat bench.

  2. 02

    Sit on the end of the bench with your legs together and the dumbbells behind your calves.

  3. 03

    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. 04

    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. 05

    After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

  6. 06

    Repeat for the recommended amount of repetitions.

In the app

Seated Bent-Over Rear Delt Raise appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

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

With dumbbell
With cable
With barbell
With bands

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