Seated Bent-Over Dumbbell Lateral Raise

Rear delts, side deltsDumbbells, Bench

A seated rear delt fly performed with a forward bend to isolate the posterior deltoids. Sitting eliminates body momentum and reduces low-back stress for targeted shoulder training.

How to do it

1Sit on the edge of a bench with feet flat on the floor and lean your torso forward over your thighs.

2Hold the dumbbells hanging down, palms facing each other, with a slight bend in your elbows.

3Raise the dumbbells out to the sides in a smooth arc up to shoulder level.

4Hold briefly at the top to squeeze your rear delts.

5Lower the weights back to the start in a controlled motion.

Common mistakes

Rounding your upper or lower spine instead of maintaining a flat back.

Turning the motion into a row by pulling with your arms and triceps.

Swinging your upper body up to lift the weights.

Breathing

Exhale as you raise the dumbbells out to the sides, and inhale as you lower them.

Make it harder or easier

To make it easier, use lighter dumbbells or skip the top pause. To make it harder, hold for two full seconds at the peak of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.