Shoulders
The main muscle group listed for this exercise.
Exercise guide
Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Seated Bent-Over Rear Delt Raise also involves arms, back.
Strength
Movement pattern: raise. This is an isolation exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Seated Bent-Over Rear Delt Raise
- Place a couple of dumbbells looking forward in front of a flat bench.
- Sit on the end of the bench with your legs together and the dumbbells behind your calves.
- 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.
- 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.)
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dumbbell Lying One-Arm Rear Lateral Raise
Dumbbell Lying One-Arm Rear Lateral Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the back and arms.
View exerciseDumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseLying One-Arm Lateral Raise
Lying One-Arm Lateral Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseLying Rear Delt Raise
Lying Rear Delt Raise is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Bent-Over Rear Delt Raise.
What muscles does Seated Bent-Over Rear Delt Raise work?
Seated Bent-Over Rear Delt Raise primarily trains the shoulders and also involves the arms and back.
Is Seated Bent-Over Rear Delt Raise beginner-friendly?
It is listed as intermediate.
What equipment do I need for Seated Bent-Over Rear Delt Raise?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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