Seated Bent-Over Rear Delt Raise

Technique

How to perform Seated Bent-Over Rear Delt Raise

1. Sit at the end of a flat bench with your feet planted and a dumbbell in each hand.
2. Bend forward from your hips, keeping your back steady, and let the dumbbells hang below your legs with your palms facing one another.
3. Keep a small bend in both elbows and maintain that angle throughout the movement.
4. Open your arms out to the sides until your upper arms are approximately level with your shoulders.
5. Pause without swinging your torso or turning the movement into a row.
6. Lower the dumbbells along the same arc under control and repeat.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.