Dumbbells · Isolation
Seated bent-over rear delt raise
Seated bent-over rear delt raise mainly works your rear shoulders. It also helps your upper back.
Step by step
- Sit on the bench edge and fold forward with a flat back.
- Keep elbows slightly bent and raise the dumbbells out to the sides.
- Pause with arms parallel to the floor, then lower slowly.
What you should feel
A squeeze in the back of your shoulders. Your lower back should not round or ache.
Common mistake
Rising up and swinging your torso; keep it still and lighten the weights.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shoulders
Reverse pec deckRear shouldersQuestions
What muscles does the seated bent-over rear delt raise work?
Seated bent-over rear delt raise mainly works your rear shoulders. It also helps your upper back.
Can I do the seated bent-over rear delt raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the seated bent-over rear delt raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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