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Seated Bent-Over Rear Delt Raise

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Shoulders. It requires dumbbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Shoulders

How to perform Seated Bent-Over Rear Delt Raise

  1. Step 1. Place a couple of dumbbells looking forward in front of a flat bench.
  2. Step 2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  3. Step 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. Step 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. Step 5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the seated bent-over rear delt raise target?

The primary target is the posterior deltoid, located on the back of the shoulder. It also involves the traps and rhomboids as stabilizers to help control the shoulder blades during the movement.

How should I position my torso for maximum effectiveness?

Lean forward until your chest is resting on or near your thighs while maintaining a flat back. This horizontal positioning ensures the resistance of the dumbbells aligns directly with the posterior deltoid fibers.

What is a common mistake to avoid during the lifting phase?

Avoid using momentum or swinging the weights upward, which shifts tension away from the shoulders. Keep a slight bend in the elbows and focus on pulling the weights out to the sides rather than backward.

How should beginners approach this exercise if they lack shoulder stability?

Start with very light dumbbells to master the mind-muscle connection without compensatory movements. If maintaining the bent-over position is difficult, performing the movement face-down on an incline bench provides extra support.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 12 to 20 repetitions using lighter loads. Because the rear delt is a smaller muscle group, it typically responds better to higher volume and controlled eccentric phases than to heavy, low-rep sets.

Sample sets & reps for Seated Bent-Over Rear Delt Raise

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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