# Seated Bent-Over Rear Delt Raise

URL: https://heatsy.app/ex/seated-bent-over-rear-delt-raise

Also known as: Seated Rear Delt Fly, Seated Bent-Over Reverse Fly, Seated Rear Lateral Raise

Body region: Shoulders, Back

## Muscles

- Main: Deltoid
- Helps: Infraspinatus, Teres Minor, Trapezius, Rhomboids
- Holds: Erector Spinae

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Sit at the edge of a flat bench holding two light dumbbells.
2. Lean forward until your chest is close to your thighs, arms hanging below you with palms facing in.
3. Keeping the elbows soft, lift both weights wide until the arms line up with your back.
4. Lower them slowly to the start.

### Cues

- Lead with the elbows and keep the pinkies slightly higher than the thumbs.
- Keep the chest close to the thighs throughout.

### Common mistakes

- Sitting up as the arms rise.
- Squeezing the shoulder blades hard so the back takes over.
- Using weights that need a swing.

## Alternatives

- [Rear Delt Fly](https://heatsy.app/ex/rear-delt-fly)
- [Chest-Supported Rear Delt Fly](https://heatsy.app/ex/chest-supported-rear-delt-fly)
- [Seated Cable Rear Lateral Raise](https://heatsy.app/ex/seated-cable-rear-lateral-raise)