Posterior Raise - Bent Over Bottle Head On Chair

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Rear Shoulders Biceps Lats Traps Strength Water Bottle Chair Pull Home

Purpose: This exercise strengthens the rear deltoid muscle area.

Benefits: This exercise isolates the posterior delt muscle.

Stand with your feet about shoulder-width apart. Hold water bottles with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent and rest your forward against the back of a chair. Let the bottles hang down. This is the starting position. Lift the bottles to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.


The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.

Step 1

Bend over with your knees slightly bent and rest your forehead against the back of a chair.

posterior-raise-bent-over-bottle-head-on-chair-step-0

Stand with your feet about shoulder-width apart. Hold water bottles with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent and rest your forward against the back of a chair. Let the bottles hang down. This is the starting position.

Step 2

Raise the bottles to the sides in an arc until they are in line with your ears.

posterior-raise-bent-over-bottle-head-on-chair-step-1

Lift the bottles to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.

Step 3

Lower the weight slowly to the starting position.

posterior-raise-bent-over-bottle-head-on-chair-step-2

Lower the weight slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent and rest your forward against the back of a chair. Let the bottles hang down.