Seated Bent-Over Rear Delt Raise

What it is

This exercise specifically targets your posterior deltoids, the rear head of your shoulder muscles. You perform it seated with dumbbells, leaning forward to isolate this muscle group and minimize momentum. It builds shoulder width and contributes to better posture. Focus on a controlled, deliberate motion.

Technique tips

• Keep your back straight and torso stationary.
• Maintain a slight bend in your elbows throughout.
• Lift the weights straight out to your sides.
• Avoid swinging your torso or pulling your arms back.
• Lower the dumbbells slowly and with control.
• Pause briefly at the top to feel the contraction.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.