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If you want great looking shoulders, you must work the deltoid muscles in different angles to stimulate various parts. The shoulder has several muscles that attach to the scapula, humerus, and clavicle. The largest shoulder muscle is the deltoid, which consists of the anterior, middle, and posterior fibers, giving the shoulder that nice rounded-look. There are other muscles — the supraspinatus, infraspinatus, teres minor, and subscapularis — that form the rotator cuff and are vital in the dynamics of the shoulder movement.

Other muscles involved in shoulder movement are the deltoid, supraspinatus, coracobrachialis, serratus anterior, pectoralis, trapezius, latissimus dorsi, teres major, and rhomboid major among others. The shoulder area is one of the most mobile spheres in the body. The wide range of motion permits great rotation, abduction, and adduction. Simultaneously, this versatility makes the shoulder area more prone to injury.

One of the shoulder areas that, sometimes, gets neglected is the rear delts — the back of the shoulder. This is problematic since all the areas of the deltoid (anterior, middle, and posterior or rear) need to be exercised in order to allow for shoulder mobility, stability, and to prevent injury. A wonderful delt exercise (for the back of the shoulder) is the bent-over rear delt raise, which you can be performed standing (standing bent-over rear delt raises) or seated. Let’s take a look at the seated bent-over rear delt raise in detail.

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 the proper alignment so you can concentrate on the back of the shoulder.
  • Corrective: This shoulder exercise helps deal with imbalances and prevent injuries as most people concentrate on the anterior and lateral heads of the deltoid and the chest, not the rear deltoids.  Working the rear delts helps avoid poor posture and a “hunched forward” appearance.
  • Practicality: The only thing you need is a step or 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.

Mistakes to Avoid in Seated Bent-Over Raises  

  • You should perform the face pulls form properly so you can feel the rear delts — the backside of your shoulders, not your back or biceps.
  • Try to avoid very heavy loads. The rear deltoid is a small area and if you put too much weight, you may end up using momentum and working other muscle groups to lift the load.

Rear Delt Workout

A rear delt workout can be completed with Face Pulls. You can also perform the following shoulder exercises to finish your delt workout: Shoulder PressesFront Raises, and Later Raises.

VIDEO: How to Do Seated Bent-Over Raises

Seated Bent-Over Rear Delt Raises

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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