Seated Bent-Over Rear Delt Raise

The Seated Bent-Over Rear Delt Raise isolates the Shoulders through a controlled range of motion. This intermediate-level dumbbell exercise builds focused strength where compound movements often fall short.

strengthintermediatedumbbellpullisolation
Seated Bent-Over Rear Delt Raise - starting position

Starting position

Seated Bent-Over Rear Delt Raise - ending position

Ending position

Muscles Worked

Primary Shoulders

The shoulders handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Seated Bent-Over Rear Delt Raise

  1. 1

    Place a couple of dumbbells looking forward in front of a flat bench.

  2. 2

    Sit on the end of the bench with your legs together and the dumbbells behind your calves.

  3. 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. 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. 5

    After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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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. It's an effective isolation exercise for building shoulders strength.

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

The Seated Bent-Over Rear Delt Raise is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

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

You need dumbbell to perform the Seated Bent-Over Rear Delt Raise. Most commercial gyms will have this available.

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