Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise is a strength - seated reverse dumbbell fly exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Strength - seated reverse dumbbell fly
Exercise technique
- Position
Sit at the end of a bench and place the dumbbells behind your calves.
- Feet
Plant your feet firmly on the floor.
- Torso
Hinge forward from your hips and stabilize your back in natural alignment.
- Grip
Let the dumbbells hang with your palms facing each other.
- Fly
Raise your slightly bent arms to both sides.
- Top
As your upper arms approach horizontal, pause briefly without raising your torso.
- Return
Lower the weights slowly behind your calves.
Key technique points
- Open the dumbbells sideways rather than backward.
- Keep your elbow angle unchanged.
- Align your neck with your torso.
- Choose a light load.
- Keep your chest balanced over your thighs.
- Do not strike the weights on the descent.
Common mistakes
Bouncing the torso
Do not straighten out of the forward lean to raise the dumbbells.
Curling the elbows
Do not turn the fly into a row.
Driving the arms backward
Do not replace rear-deltoid abduction with shoulder extension.
Shrugging the shoulders
Do not add a shrug that compresses your neck.
Striking the calves
Do not hit your legs with the dumbbells at the bottom.
Rounding the back
Do not lose natural lower-back alignment as you lean forward while seated.
Frequently asked questions
Seated Bent-Over Rear Delt Raise: why is “Bouncing the torso” a mistake?
Do not straighten out of the forward lean to raise the dumbbells.
Seated Bent-Over Rear Delt Raise: why is “Curling the elbows” a mistake?
Do not turn the fly into a row.
Seated Bent-Over Rear Delt Raise: why is “Driving the arms backward” a mistake?
Do not replace rear-deltoid abduction with shoulder extension.
Seated Bent-Over Rear Delt Raise: why is “Shrugging the shoulders” a mistake?
Do not add a shrug that compresses your neck.
Seated Bent-Over Rear Delt Raise: why is “Striking the calves” a mistake?
Do not hit your legs with the dumbbells at the bottom.
Seated Bent-Over Rear Delt Raise: why is “Rounding the back” a mistake?
Do not lose natural lower-back alignment as you lean forward while seated.
What should I focus on when doing Seated Bent-Over Rear Delt Raise?
Open the dumbbells sideways rather than backward. Keep your elbow angle unchanged. Align your neck with your torso. Choose a light load. Keep your chest balanced over your thighs. Do not strike the weights on the descent.
Related exercises
- Band Pull-apart
- Cross-body Shoulder Stretch
- Cable Face Pull
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.