Seated Bent-Over Rear Delt Raise

Seated Bent-Over Rear Delt Raise is a intermediate-level isolation in the strength category that primarily works the shoulders. It is performed with dumbbells.

How to do it

1. 1Place a couple of dumbbells looking forward in front of a flat bench.
2. 2Sit on the end of the bench with your legs together and the dumbbells behind your calves.
3. 3Bend 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. 4Keeping 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. 5After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
6. 6Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.