Seated Bent-Over Rear Delt Raise

Target your rear delts and upper back with this seated dumbbell raise.

The Seated Rear Delt Raise is a powerful accessory for correcting rounded shoulders and strengthening the upper back. FitnessTracker recommends this for anyone looking to improve posture or balance pressing volume with pulling work.

Instructions

  1. Sit on the edge of a bench with dumbbells at your sides or slightly behind your legs.
  2. Hinge forward at the hips while keeping your spine flat and chest low.
  3. Raise the dumbbells out to the sides with a slight bend in your elbows.
  4. Squeeze your shoulder blades at the top, then lower under control.
  5. Avoid swinging or using momentum—keep the movement strict.

Related Muscle Groups