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Seated Bent-Over Rear Delt Raise

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Exercise Data

Type: Strength Main Muscle Worked: Shoulders Equipment: Dumbbell Mechanics Type: Isolation Level: Intermediate Sport: NoForce: Pull
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8.5

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Excellent

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Seated Bent-Over Rear Delt Raise Images

Seated Bent-Over Rear Delt Raise
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Seated Bent-Over Rear Delt Raise
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Seated Bent-Over Rear Delt Raise Guide

Main Muscle: Shoulders

  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.

Variation: This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.

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Tip: Seated Bent-Over Rear Delt Raise

Exercise Rating
6/10

Nov 13, 2014 10:19 AM: I have the same problem as a user below......When I am bent at the waist I am unable to start with the dumb bells behind my calves.....when I place the dumb bells behind my calves I can't keep my back straight...I end up arching. When I scoot back on the bench and have the dumb bells in front of my...+See More

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
8/10

Aug 2, 2014 1:17 PM: This exercise is the bane of my existence. Which probably means it's one of the best ones I can do lol

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
3/10

Mar 29, 2014 10:19 AM: I feel like i do this exercise wrong because its very uncomfortable! I can only do it with 3 pound weights and i cant hold it up for long. I pretty much go up and down like I'm trying to flap my wings and fly away. Maybe I'm just weak!

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
9/10

Mar 14, 2014 1:43 PM: Killer! Try it and see.. Beautiful Isolation, bent over and seated, prevents body involvement.

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
9/10

Apr 10, 2013 10:29 PM: really need to ensure you have correct form while conducting this exercise to preven shoulder injury. However, it is a great exercise and really isolates your shoulder.

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
10/10

Mar 21, 2013 4:40 PM: Excellent exercise

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
9/10

Jan 10, 2013 9:23 AM: It gets results!

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
9/10

Jun 14, 2012 9:13 AM: I use this exercise with my 'Back' workout. Doesn't do too much for the shoulders, but with heavy weight will give good pump to the deltoids.

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
9/10

Apr 9, 2012 10:28 AM: Great.

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Review: Seated Bent-Over Rear Delt Raise

Exercise Rating
8/10

Jan 25, 2012 8:43 AM: Rear delt raise is fine enough than to try seated one,

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