Seated Bent-Over Rear Delt Raise
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.
How to program the Seated Bent-Over Rear Delt Raise
Sets and reps
As an isolation movement, the Seated Bent-Over Rear Delt Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Bent-Over Rear Delt Raise is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Seated Bent-Over Rear Delt Raise work?
The Seated Bent-Over Rear Delt Raise primarily targets the Shoulders.
What equipment do I need for the Seated Bent-Over Rear Delt Raise?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Seated Bent-Over Rear Delt Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
