How To Do Seated Bent Over Rear Delt Raise

Seated Bent Over Rear Delt Raise Exercise

Seated Bent Over Rear Delt Raise is a great exercise for isolating the posterior heads of the shoulders.

It will also work the upper back and the traps.

Seated Bent Over Rear Delt Raise is best done after a heavy pressing exercise or after training back.

This exercise will correct strength imbalances in your shoulders and improve your level of mobility.

Seated Bent Over Rear Delt Raise should be part of your program is you are active in swimming, gymnastics, tennis, basketball and baseball.

Seated Bent Over Rear Delt Raise How To

  • Sit near the end of a flat bench. Position your legs together and your feet slightly forward so you can bring the dumbbells under your legs during the exercise.
  • Pick up the dumbbells then bend forward at the waist. Brace your chest firmly against the top of your thighs. Keep a slight bend in your elbows throughout the entire exercise.
  • Raise the dumbbells out to the side. Bring the dumbbells to shoulder level or to a point where you feel a contraction on the rear shoulders.
  • Resist the weight on the way back to starting position which is under your legs.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When raising the dumbbells to the side, keep your upper body firmly braced against the top of your thighs.

Do not let your upper body come off the top of your thighs.

Maintain a slight bend on your elbows as this reduces strain and helps keep constant tension on the rear shoulders.

VariationsBent Over Rear Delt Raise, Rear Delt Flys, Lying Rear Delt Raise

Routine for Strength: 3 sets x 12-15 reps

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

Seated Bent Over Rear Delt Raise