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Seated Bent-Over Rear Delt Raise

A intermediate strength exercise for the shoulders, done with a dumbbell.

Seated Bent-Over Rear Delt Raise: starting positionSeated Bent-Over Rear Delt Raise: finishing position
Main muscles
Shoulders
Equipment
Dumbbell
Level
Intermediate
Type
Isolation
Movement
Pull

How to do the Seated Bent-Over Rear Delt Raise

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

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Bent-Over Rear Delt Raise

Questions

What muscles does the Seated Bent-Over Rear Delt Raise work?

Mainly the shoulders.

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

It's rated intermediate. Beginners can build up to it with Alternating Deltoid Raise first.

What can I do instead of the Seated Bent-Over Rear Delt Raise?

Good alternatives that train the shoulders: Dumbbell Lying One-Arm Rear Lateral Raise, Dumbbell Lying Rear Lateral Raise, Lying One-Arm Lateral Raise or Lying Rear Delt Raise.

How many sets and reps of the Seated Bent-Over Rear Delt Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).