A Human Web
Join

Seated bent-over rear delt raise

Sitting folded forward over the thighs, the dumbbells raise out to the sides: in ACE's study the exercise that worked the rear shoulder most, and the easiest of the top ones to do.

Shoulder blades family

Seated bent-over rear delt raise

DemandMedium
Equipment requiredA dumbbell + A bench or box
Muscle focusShoulders · Back

Loading the 3D figure…

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. Sit on the end of a bench and fold forward over the thighs with a flat back, a dumbbell beside each knee.
  2. Raise the arms out to the sides until they are level with the back.
  3. Lower them slowly.

Form cues

  • Keep the chest close to the thighs.
  • Lead with the elbows.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routineLog a session
Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders, Back.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A dumbbell + A bench or box

Level

Intermediate. See the easier and harder options above.

Guides that use it

Similar moves

Bent-over cable rear raise demonstrated on the 3D figure3D demoBent-over cable rear raiseIntermediate · A cable machineHead-supported rear delt raise demonstrated on the 3D figure3D demoHead-supported rear delt raiseBeginner · A dumbbell + A bench or boxBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBarbell front raise to overhead demonstrated on the 3D figure3D demoBarbell front raise to overheadIntermediate · A barbellChest-supported barbell front raise demonstrated on the 3D figure3D demoChest-supported barbell front raiseBeginner · A barbell + A bench or boxDumbbell front raise to overhead demonstrated on the 3D figure3D demoDumbbell front raise to overheadIntermediate · A dumbbell

Browse more

Questions people ask

What muscles does the Seated bent-over rear delt raise work?

Mainly the shoulders and back.

What equipment do I need for the Seated bent-over rear delt raise?

A dumbbell + A bench or box.

Is the Seated bent-over rear delt raise good for beginners?

It is graded intermediate. If it is too hard right now, start with the Prone Y-T-W raises.

What is an easier alternative to the Seated bent-over rear delt raise?

Try the Prone Y-T-W raises or the Wall angel. Both are written steps in the same progression.

How do I make the Seated bent-over rear delt raise harder?

Progress to the Barbell rear-delt row or the Bent-over barbell row. Follow that guide’s technique and any stated timing.