ShouldersIntermediateDumbbell

Seated Bent-Over Rear Delt Raise

The Seated Bent-Over Rear Delt Raise primarily works the shoulders. It is a strength movement performed with dumbbell.

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Primary muscle: Shoulders
Secondary muscles: None listed
Equipment: Dumbbell
Force: Pull
Movement pattern: Isolation
Movement category: Horizontal Pull

Seated Bent-Over Rear Delt Raise reference position 1

Seated Bent-Over Rear Delt Raise reference position 2

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How to

Movement instructions

How to do the Seated Bent-Over Rear Delt Raise

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

Technique guidance

Seated Bent-Over Rear Delt Raise: breathing, mistakes and safety

Breathing

Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.

Common mistakes

Swinging the torso to create momentum.
Shrugging the shoulders toward the ears.
Rounding the trunk or releasing the resistance too quickly.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with Seated Bent-Over Rear Delt Raise

Keep the same dumbbell setup, range of motion and recording method when comparing Seated Bent-Over Rear Delt Raise sessions.

What to record

Weight, repetitions and completed sets.

Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.

What to compare

Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

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Muscles

Muscle guide

Muscle map for Seated Bent-Over Rear Delt Raise

Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary Shoulders

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