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Seated Bent-Over Rear Delt Raise

Learn how to do seated bent-over rear delt raise with a clear setup, controlled movement, and a technique you can repeat.

ShouldersDumbbell6 technique steps

See the movement
Seated Bent-Over Rear Delt Raise: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do seated bent-over rear delt raise

  1. Place a couple of dumbbells looking forward in front of a flat bench.
  2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  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. 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. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  6. Repeat for the recommended amount of repetitions.
Seated Bent-Over Rear Delt Raise exercise illustration

Seated Bent-Over Rear Delt Raise: muscles worked

Primary focus: shoulders.

Shoulders
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 set

Frequently asked questions

How do you 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.

What muscles does seated bent-over rear delt raise work?

Seated Bent-Over Rear Delt Raise primarily trains the shoulders. The exact demand depends on your setup, range, and chosen load.

What is the best technique for seated bent-over 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 seated bent-over rear delt raise?

Related options include Bench-Supported Rear Delt Raise, Lying One-Arm Rear Delt Raise, Lying Rear Delt Raise. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing seated bent-over rear delt raise and the related movements above to compare equipment and technique choices.

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