Seated Bent-Over Rear Delt Raise

Instructions

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.

Frequently asked questions

What muscles does the Seated Bent-Over Rear Delt Raise work?

Seated Bent-Over Rear Delt Raise primarily targets the Shoulders. This makes it an effective strength exercise for building shoulders development.

What equipment do I need for the Seated Bent-Over Rear Delt Raise?

You will need a dumbbell to perform the Seated Bent-Over Rear Delt Raise. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Seated Bent-Over Rear Delt Raise suitable for beginners?

The Seated Bent-Over Rear Delt Raise is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Seated Bent-Over Rear Delt Raise a compound or isolation exercise?

The Seated Bent-Over Rear Delt Raise is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.

How many sets and reps should I do for the Seated Bent-Over Rear Delt Raise?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Seated Bent-Over Rear Delt Raise?

Good alternatives include the Alternating Cable Shoulder Press, Alternating Deltoid Raise, Alternating Kettlebell Press. These exercises target similar muscle groups (Shoulders) and can be substituted based on available equipment or training preference.

Track this exercise