Shoulders · Dumbbell · Isolation · Intermediate
Seated Bent-Over Rear Delt Raise
Primary
- Main muscles
- Shoulders
How to do it
- 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.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a pull, on a different piece of equipment.
Other shoulder exercises
- Reverse Machine Flyes · Machine
- Round The World Shoulder Stretch · Other
- Seated Barbell Military Press · Barbell
- Seated Cable Shoulder Press · Cable
- Seated Dumbbell Press · Dumbbell
- Seated Front Deltoid · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake