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Bent-Over Rear Delt Raise

How to do the Bent-Over Rear Delt Raise with proper form, and the muscles it works.

Muscle group
Arms
Primary muscles
Shoulders
Equipment
Dumbbell
Type
Isolation
Level
Intermediate
Bent-Over Rear Delt Raise video demo

Video: “How To: Dumbbell Bent-Over Raise” by ScottHermanFitness on YouTube.

How to do the Bent-Over Rear Delt Raise

  1. Place a couple of dumbbells looking forward in front of a flat bench.
  2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  3. Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
  4. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
  5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

The Bent-Over Rear Delt Raise mainly works your shoulders.

Bent-Over Rear Delt Raise start and finish positions

Bent-Over Rear Delt Raise: Starting position
Starting position
Bent-Over Rear Delt Raise: Ending position
Ending position

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