How To Do Bent Over Rear Delt Raise (aka Bent Over Lateral Raise)

Bent Over Rear Delt Raise Exercise

Bent Over Rear Delt Raise is a great exercise for building the posterior head of the shoulders and also works the traps and upper back.

The posterior muscles of the shoulders are largely ignored over the more visible lateral and frontal heads.

This leads to strength imbalances which result in shoulder injuries.

Bent Over Rear Delt Raise is a good solution and also improves mobility.

This is a valuable exercise for swimmers, tennis and baseball players.

Bent Over Rear Delt Raise How To

  • Assume a shoulder width stance and pick up a pair of dumbbells. Bend at the hips and maintain a flat back position at an angle of 70 degrees. Slightly bend your knees and your elbows and pull your shoulders back.
  • Raise the dumbbells outward to the side until you reach a level where you feel tension on your rear shoulders. Exhale and hold for a count of “one”.
  • Resist the weight on the way back down to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Bent Over Rear Delt Raise is an isolation exercise for the posterior heads of the shoulders.

You can get better results by using light to moderately heavy weight and focusing on perfect form and technique.

When raising the dumbbells out to the sides lead with your elbows to get a better feel of the exercise.

Variations: Lying Rear Delt Raise, Seated Bent Over Rear Delt Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Bent Over Rear Delt Raise