Seated Bent-Over Rear Delt Raise

A rear shoulder isolation exercise using dumbbells to target the posterior deltoids and upper back.

Instructions

1. Place a pair of dumbbells in front of a flat bench.
2. Sit on the end of the bench with your legs together and the dumbbells positioned behind your calves.
3. Bend forward at the waist while keeping your back straight, then grip the dumbbells with your palms facing each other.
4. Maintain the forward-bent position with your torso nearly parallel to the floor.
5. Keep your arms slightly bent at the elbows throughout the movement.
6. Raise the dumbbells out to the sides until both arms are parallel to the floor, creating a “T” shape with your body.
7. Exhale as you lift the weights and feel your rear deltoids and middle back contract.
8. Pause at the top for one second and squeeze your rear shoulders.
9. Slowly lower the dumbbells back to the starting position while maintaining control.
10. Repeat for the prescribed number of repetitions.

Tips

• Avoid swinging your torso or using momentum—keep your body stable and bent forward
• Keep a slight elbow bend throughout to reduce stress on your shoulder joints
• Focus on initiating the movement from your rear shoulders, not your arms
• The rear deltoids should feel the primary contraction at the top of the movement
• Do not allow the dumbbells to drop rapidly on the descent
• This exercise effectively targets the rear shoulders which are often underdeveloped