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If you want great looking shoulders, you must work the deltoid muscles in different angles to stimulate various parts. You can engage the back of the shoulders with bent-over rear delt raises, which you can be performed standing (standing bent-over rear delt raises) or seated. Let’s look now at seated bent-over rear delt raises.

Benefits of Seated Bent-Over Rear Delt Raises:

  • Stability: Seated bent-over rear lateral raises keep your body more stable as you engage in the movement since you are seating down.
  • Isolation: By seating, you don’t waste a lot of energy trying to maintain proper alignment so you can concentrate on the back of the shoulder.
  • Practical: You just need a step/ bench to sit on and a pair of dumbbells.
  • Versatile: You can perform different variations of seated bent-over rear lateral raises. You can raise both arms at the same time, one arm at a time, or alternate arms.


How to Perform:

  1. Get a pair of dumbbells and sit on the end of a bench/ step.
  2. Your legs should be together and the dumbbells behind your calves.
  3. Keep your shoulders back and your back straight as you bend down.
  4. Get the dumbbells and face the palms of your hands towards each other while keeping your arms slightly bent at the elbows.
  5. Lift the dumbbells straight to the side until both arms are parallel to the floor and squeeze your shoulder blades together.
  6. Keep your torso forward and stationary.
  7. Exhale as you lift the weights and keep contraction at the top for a second or so.
  8. Lower the dumbbells slowly back to the starting position.
  9. Repeat.

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Remember, whether you want to lose weight, tone your body, gain strength or size,

all muscles must be trained.

Lift, Burn more Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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