How to do the Seated Dumbbell Rear Delt Raise
- Sit on the bench edge, hinge forward over your thighs, holding a dumbbell in each hand.
- Let your arms hang down, palms facing each other, with a slight bend.
- Raise both arms out and slightly back until your upper arms reach shoulder height.
- Focus on moving your elbows, lowering the weights slowly to the start.
Full technique — 6 steps
- Sit on the front edge of a bench and hinge forward over your thighs.
- Hold a dumbbell in each hand below your knees with palms facing each other.
- Keep your back flat, keep a slight elbow bend, and let the weights hang still.
- Raise both arms out and slightly back until your upper arms reach shoulder height.
- Keep your wrists below your elbows, your neck relaxed, and your shoulders away from your ears.
- Lower the dumbbells back under control until they return to the hanging start position.
Common mistakes
- Swinging the torso to start reps
- Turning it into a row
- Shrugging at the top
- Straightening the elbows too much
- Raising dumbbells above shoulder height
Form cues
- Keep wrists below elbows
- Keep torso fixed
- Raise to shoulder height
- Don't shrug upward
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Rear Delt Flye Harder
Resistance bands
- Resistance Band Pull Apart Easier
- Chest Supported Resistance Band T-Raise Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Resistance Band Face Pull
- This exercise Seated Dumbbell Rear Delt Raise
- Harder Dumbbell Rear Delt Flye
Too hard for now? Start with the Resistance Band Face Pull.
Quick answers
What muscles does the Seated Dumbbell Rear Delt Raise work?
Primary: Rear delts 10/10. Also works: Upper back 6/10.
When should I do the Seated Dumbbell Rear Delt Raise in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Seated Dumbbell Rear Delt Raise?
Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Seated Dumbbell Rear Delt Raise?
Cable machine: Cable Rear Delt Flye. Resistance bands: Resistance Band Pull Apart, Chest Supported Resistance Band T-Raise.
What is an easier version of the Seated Dumbbell Rear Delt Raise?
Resistance Band Face Pull (Beginner).
What is a harder version of the Seated Dumbbell Rear Delt Raise?
Dumbbell Rear Delt Flye (Beginner).
