What is the Seated Bent Over Rear Delt Raise?

The seated bent over rear delt raise is an exercise that targets the rear deltoid muscles, which are the muscles at the back of your shoulders. It helps improve shoulder stability and can contribute to a well-rounded shoulder development.

Here’s how to perform the seated rear delt fly:

seated bent over rear delt raise


  • Dumbbells
  • A bench or chair

Instructions to perform the seated bent over rear delt raise:

  1. Set Up:
    • Sit on a bench or chair with your back straight and your feet flat on the floor.
    • Hold a dumbbell in each hand with your palms facing each other.
    • Your arms should hang straight down, and your elbows should have a slight bend.
  2. Execution:
    • Lean forward from your hips while keeping your back straight.
    • Lift your arms out to the sides in a wide arc, leading with your elbows.
    • Squeeze your shoulder blades together as you lift the weights.
    • Lift the dumbbells until your arms are parallel to the ground or slightly higher.
    • Hold the peak contraction for a moment and feel the rear deltoids working.
    • Slowly lower the dumbbells back to the starting position, maintaining control.
  3. Repetitions:
    • Perform the desired number of repetitions, typically in the range of 8-15 repetitions per set.
  4. Sets:
    • Perform 3-4 sets of this exercise, with a brief rest between sets.


  • Start with a light weight to get the form right, and gradually increase the weight as you become more comfortable with the exercise.
  • Focus on the mind-muscle connection, feeling the contraction in your rear deltoids.
  • Keep your core engaged to maintain stability throughout the movement.
  • Avoid using momentum to lift the weights; the motion should be controlled and deliberate.
  • You can also perform this exercise using resistance bands or a rear delt fly machine, depending on the equipment available.

Now, Best Way To Perform the Seated Bent Over Rear Delt Raise?

With Cables.

Use a cable machine. Use them more in your workouts.

Support your chest on a incline bench, be seated. Set Up the height of the cable to slighty above shoulder level.

And do a rear delt fly.

The amount of resistance you will face will be enough to build muscle on the rear delt.

Here’s a perfect image that shows the Seated Bent Over Rear Delt Raise performed with cables:

cable seated bent over rear delt raise


That’s a golden exercise.

Incorporate it on your workout. Two times a week. Do 4 sets. 2 sets do them to 6 to 10, moderate to heavy but with perfect form. The other 2 sets, perform 12 to 20 reps, moderate to light weight. Do them relatively slow, not super slow but feel the muscle and really control the movement. Fight gravity.

Hope you learned something today.

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