Seated Bent-Over Rear Delt Raise

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.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	intermediate
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Internal Rotation with Band Resistance Bands Lateral Raise - With Bands Resistance Bands Double Kettlebell Snatch Kettlebell

Easier than the Seated Bent-Over Rear Delt Raise

Same movement pattern, lower entry difficulty — work up from here.

Band Pull Apart beginner · Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner · Dumbbell Bent Over Low-Pulley Side Lateral beginner · Cable Machine

Harder than the Seated Bent-Over Rear Delt Raise

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Seated Bent-Over Rear Delt Raise with

Opposing middle back work — alternate sets without extra rest.

Middle Back Shrug middle back Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back

Common questions

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

The Seated Bent-Over Rear Delt Raise primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

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

Dumbbells. Without dumbbells, Band Pull Apart, Back Flyes - With Bands, and External Rotation with Band train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

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

It is rated intermediate. Start with Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral and work up.

Where should the Seated Bent-Over Rear Delt Raise go in a workout?

Late — the Seated Bent-Over Rear Delt Raise is isolation work, so it follows your compounds. Supersetting it with Middle Back Shrug and Bent Over Two-Dumbbell Row cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell