Exercise guide
Seated Bent-Over Rear Delt Raise
The Seated Bent-Over Rear Delt Raise trains the back of the shoulders from a forward-hinged seated position. The dumbbells move through a wide arc while the torso remains supported by the legs and bench.
Training context
Using Rear Delt Raises in a Workout
This exercise often fits after pressing or rowing as direct rear-shoulder work. It can also be used earlier with light loads when the goal is controlled shoulder movement.
The long lever makes heavy dumbbells unnecessary. If the torso swings or the movement becomes a row, reduce the load.
Technique overview
Raise outward instead of pulling backward
Sit at the bench edge and hinge forward while maintaining a comfortable back position. Hold the dumbbells beneath the torso with softly bent elbows, then raise them outward until the arms approach shoulder level. Lower slowly without lifting the torso.
Treat this as an overview and use a range, pace, and setup you can control.