Seated Bent-Over Dumbbell Rear Delt Raise
oec:seated-bent-over-dumbbell-rear-delt-raise
A seated isolation exercise that targets the posterior deltoids and upper back musculature using dumbbells.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Rear Delt Raises, Seated Rear Delt Raise, Seated Dumbbell Rear Delt Raise, Seated Bent-Over Dumbbell Reverse Fly, Seated Dumbbell Reverse Fly, Seated Rear Delt Fly
How to do it
Setup
- Sit at the end of a flat bench with your feet placed flat on the floor, roughly hip-width apart.
- Hold a dumbbell in each hand and hinge forward from your hips until your torso rests on or just above your thighs.
- Let your arms hang straight down behind your calves with your palms facing each other and a slight, fixed bend in your elbows.
Movement
- Initiate the movement by raising the dumbbells out to the sides in a wide semicircular arc.
- Continue lifting until your upper arms are approximately parallel to the floor and aligned with your shoulders.
- Pause briefly at the top of the motion to fully contract your posterior deltoids.
- Lower the dumbbells back down along the same path under control until they return to the starting position.
Breathing
Exhale as you raise the dumbbells outward and inhale as you lower them smoothly under control.
Cues
- Lead with your elbows.
- Keep your torso pinned to your thighs.
- Reach wide, not back.
Common faults
- Swinging the torso to use momentum to lift the weights.
- Keep your chest resting against or close to your thighs and use a lighter load that permits strict isolation.
- Excessively flexing the elbows and turning the movement into a row.
- Maintain a soft, locked bend at the elbow joint throughout the entire range of motion.
- Shrugging the shoulders toward the ears, shifting tension to the upper traps.
- Depress your scapulae and sweep the arms out wide rather than lifting straight up.
Safety
- Choose conservative weights to protect the shoulder joint and prevent form breakdown.
Muscles
Joints
- Shoulder: Horizontal abduction
- Shoulder blade: Retraction
- Elbow: Isometric stabilization
- Thoracic spine: Isometric stabilization
- Lumbar spine: Isometric stabilization
Details
- Movement
- Shoulder raise isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Dumbbell; Flat bench or Chair
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- variation of Dumbbell Bent-Over Reverse Fly
- substitute for Dumbbell Bent-Over Reverse Fly
- substitute for Cable Rear Delt Fly
- substitute for Cable Reverse Fly
- substitute for Dumbbell Seated Rear Delt Raise
- substitute for Seated Dumbbell Bent-Over Lateral Raise
- substitute for Single-Arm Cable Rear Delt Fly
Sources
- wger: Rear Delt Raises, by YYCfit (CC-BY-SA-3.0)
This record: CC-BY-SA-4.0.