Bench-Supported Rear Delt Raise
Learn how to do bench-supported rear delt raise with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do bench-supported rear delt raise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: 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 the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do bench-supported rear delt raise?
Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
What muscles does bench-supported rear delt raise work?
Bench-Supported Rear Delt Raise primarily trains the shoulders. The exact demand depends on your setup, range, and chosen load.
What is the best technique for bench-supported rear delt raise?
Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.
What can I do instead of bench-supported rear delt raise?
Related options include Lying One-Arm Rear Delt Raise, Lying Rear Delt Raise, Seated Bent-Over Rear Delt Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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