Seated Bent Over Rear Delt Raise

What is Seated Bent-Over Rear Delt Raise? The seated bent-over rear delt raise is an isolation exercise that targets the rear deltoids, the muscles located at the back of the shoulders. This exercise helps strengthen and develop the rear deltoids, which are often underdeveloped compared to the front and side deltoids.

Tutorial

1. Sit on a bench with your feet flat on the floor.
2. Hold a dumbbell in each hand.
3. Bend at your waist and lean forward until your chest is almost touching your thighs.
4. Keep a slight bend in your elbows and lift the dumbbells out to the sides until your arms are parallel to the ground.
5. Squeeze your shoulder blades together at the top of the movement.
6. Slowly lower the dumbbells back to the starting position.

Common Mistakes

• Using momentum to lift the weights instead of relying on the rear deltoids.

• Shrugging the shoulders during the movement, which can engage the traps instead of the rear delts. - Allowing the back to round or arch excessively, which can lead to poor form and potential injury.

• Using weights that are too heavy, compromising form and targeting other muscle groups.

Tips for Better Results

• Focus on engaging the rear deltoids throughout the movement.

• Use a controlled and deliberate motion, avoiding swinging the weights. - Keep the core engaged and maintain a flat back throughout the exercise.

• Start with lighter weights to ensure proper form before increasing the load.

Muscles Worked The seated bent-over rear delt raise primarily targets the rear deltoids, but it also engages the following muscles:

• Trapezius (upper) - Rhomboids - Rotator cuff muscles (infraspinatus, teres minor)