Seated Rear Delt Raises
This shoulder exercise mainly works your rear shoulders, with help from your middle shoulders, traps and rhomboids. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Rear Delt Raises
Sit on an armless chair, feet flat on the floor. Lean slightly forward, holding dumbbells with palms facing down. Lift arms out to the sides, focusing on the rear deltoids.
Common mistakes
Avoid using momentum or activating the trapezius. Ensure a controlled movement, targeting only the rear delts.
Breathing
Exhale as you lift the dumbbells, inhale as you lower them back down.
Muscles worked
Primary Muscles
Rear Shoulders
Secondary Muscles
Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor
Tertiary Muscles
Front Shoulders
