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Seated Bent-Over Rear Delt Raise: starting position Seated Bent-Over Rear Delt Raise: end position

Shoulder Raises · Shoulders

Seated Bent-Over Rear Delt Raise

A shoulder raises exercise that works the shoulders. Intermediate level, using dumbbells.

IntermediateDumbbellsGymHome

Muscles worked

PrimaryShoulders

Rear delts.

Setup and loading

Light dumbbells with palms facing each other.

How to do the seated bent-over rear delt raise step by step

  1. Sit on the edge of the bench and lean your torso over your legs.
  2. Pick up the dumbbells from behind your calves.
  3. Open your arms out to the sides to shoulder height and lower.

Form cues

  • Torso still
  • Elbows slightly bent

Common mistakes

  • Raising your torso to lift the weight
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

BodybuildingSwimmingPadel

Gear for this exercise

  • Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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