Seated Bent-Over Rear Delt Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
Starting position
End position
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.
Muscles Worked
Alternatives to Seated Bent-Over Rear Delt Raise
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Front Barbell Raise Over Head
An intermediate isolation strength exercise that works the shoulders, using a barbell.
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2
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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3
Dumbbell Lying Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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4
Lying Rear Delt Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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5
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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6
Barbell Rear Delt Row
A beginner compound strength exercise that works the shoulders, using a barbell.
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7
Bent Over Low-Pulley Side Lateral
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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8
Cable Rear Delt Fly
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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9
Cable Rope Rear-Delt Rows
A beginner compound strength exercise that works the shoulders, using a cable machine.
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10
Cable Seated Lateral Raise
A beginner isolation strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do seated bent-over rear delt raise work?
Seated Bent-Over Rear Delt Raise primarily works the shoulders.
What equipment do I need for seated bent-over rear delt raise?
Seated Bent-Over Rear Delt Raise uses dumbbells.
Seated Bent-Over Rear Delt Raise: is it suitable for beginners?
Seated Bent-Over Rear Delt Raise is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of seated bent-over rear delt raise?
Standing Front Barbell Raise Over Head, Dumbbell Lying One-Arm Rear Lateral Raise, Dumbbell Lying Rear Lateral Raise train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my seated bent-over rear delt raise reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; seated bent-over rear delt raise can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Bent-Over Rear Delt Raise with AI
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