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.
Variation: This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.
Alternative Exercises For Seated Bent-Over Rear Delt Raise
Jan 23, 2012 1:50 PM:
The only reat-delt exercise you will ever need. Here's a great full-shoulder workout:
Overhead Press 2 x 10
Front Dumbell Raise 2 x 12
Lateral Dumbell Raise 2 x 12
Bent-Over Dumbell Raise 2 x 12
The only reat-delt exercise you will ever need. Here's a great full-shoulder workout:
Overhead Press 2 x 10
Front Dumbell Raise 2 x 12
Lateral Dumbell Raise 2 x 12
Bent-Over Dumbell Raise 2 x 12-See Less
Feb 16, 2011 2:07 PM:
These are the best exercise for rear delts, I always incorporate this into my shoulder routine along with shoulder press, side laterals, and shrugs. A lot of people neglect the rear delts, but fortunately, any kind of back exercise will work the rear delts, which is the reason I gave this exercise a...+See More
These are the best exercise for rear delts, I always incorporate this into my shoulder routine along with shoulder press, side laterals, and shrugs. A lot of people neglect the rear delts, but fortunately, any kind of back exercise will work the rear delts, which is the reason I gave this exercise a 9 and not a 10(meaning this exercise isnt really essential but its recommended), but its definetly recommended that you train the rear delts directly, especially with this exercise. I personally like doing these standing but supported with an incline bench(which makes it more seated), I crouch down so my ass is on the inclined bench and my chest is lying on the bench(incline is about 30 degrees), you can use about as much weight as seated when doing this, but you still wont be able to swing the weight up more like you can standing.-See Less
Jan 23, 2012 1:50 PM:
The only reat-delt exercise you will ever need. Here's a great full-shoulder workout:
Overhead Press 2 x 10
Front Dumbell Raise 2 x 12
Lateral Dumbell Raise 2 x 12
Bent-Over Dumbell Raise 2 x 12
The only reat-delt exercise you will ever need. Here's a great full-shoulder workout:
Overhead Press 2 x 10
Front Dumbell Raise 2 x 12
Lateral Dumbell Raise 2 x 12
Bent-Over Dumbell Raise 2 x 12-See Less
Feb 16, 2011 2:07 PM:
These are the best exercise for rear delts, I always incorporate this into my shoulder routine along with shoulder press, side laterals, and shrugs. A lot of people neglect the rear delts, but fortunately, any kind of back exercise will work the rear delts, which is the reason I gave this exercise a...+See More
These are the best exercise for rear delts, I always incorporate this into my shoulder routine along with shoulder press, side laterals, and shrugs. A lot of people neglect the rear delts, but fortunately, any kind of back exercise will work the rear delts, which is the reason I gave this exercise a 9 and not a 10(meaning this exercise isnt really essential but its recommended), but its definetly recommended that you train the rear delts directly, especially with this exercise. I personally like doing these standing but supported with an incline bench(which makes it more seated), I crouch down so my ass is on the inclined bench and my chest is lying on the bench(incline is about 30 degrees), you can use about as much weight as seated when doing this, but you still wont be able to swing the weight up more like you can standing.-See Less
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of people found this review helpful
Review: Seated Bent-Over Rear Delt Raise
Jan 25, 2012 8:43 AM: Rear delt raise is fine enough than to try seated one,
of people found this review helpful
Review: Seated Bent-Over Rear Delt Raise
Jan 23, 2012 1:50 PM: The only reat-delt exercise you will ever need. Here's a great full-shoulder workout:
Overhead Press 2 x 10
Front Dumbell Raise 2 x 12
Lateral Dumbell Raise 2 x 12
Bent-Over Dumbell Raise 2 x 12
of people found this tip helpful
Tip: Seated Bent-Over Rear Delt Raise
Nov 10, 2011 12:10 PM: NIce excersice. Attention, don't compensate
of people found this review helpful
Review: Seated Bent-Over Rear Delt Raise
Aug 24, 2011 11:54 AM: burns like hell
of people found this review helpful
Review: Seated Bent-Over Rear Delt Raise
Feb 16, 2011 2:07 PM: These are the best exercise for rear delts, I always incorporate this into my shoulder routine along with shoulder press, side laterals, and shrugs. A lot of people neglect the rear delts, but fortunately, any kind of back exercise will work the rear delts, which is the reason I gave this exercise a...+See More
of people found this tip helpful
Tip: Seated Bent-Over Rear Delt Raise
May 10, 2010 8:17 PM: it's a great 1
of people found this review helpful
Review: Seated Bent-Over Rear Delt Raise
Apr 20, 2010 4:37 AM: Killer exercise!