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How to do Seated Bent-Over Rear Delt Raise

Primary muscle: Shoulders · Secondary: Back

ShouldersBeginnerDumbbellIsolation
Seated Bent-Over Rear Delt Raise start and end positionSeated Bent-Over Rear Delt Raise start and end position

Step-by-step

  1. Sit at the end of a bench and fold your torso forward, chest near your thighs
  2. Hold the dumbbells beside your ankles with palms facing each other
  3. Raise your arms out to the sides to shoulder height with slightly bent elbows
  4. Squeeze the rear delts at the top without pinching the shoulder blades
  5. Lower back to the start under control

Coaching tip

Resting your chest on your thighs takes the lower back out and makes cheating harder.

More shoulders exercises

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