Posterior Raise - Bent Over Seated

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Intermediate Rear Shoulders Biceps Lats Traps Strength Dumbbell Flat Bench Pull Gym

Purpose: This exercise strengthens the rear deltoid muscle area.

Benefits: This exercise isolates the posterior delt muscle.

Sit on the end of a supine (flat) bench with your feet about shoulder-width apart. Hold the dumbbells with an overhand grip (palms facing inward). Bend over with your chest touching your thighs while facing forward (not down). Let the dumbbells hang down with a slight bend in the elbows. This is the starting position. Lift the dumbbells 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

Sit on a flat bench. Bend over with your chest on your thighs. Hold dumbbells down at the sides, palms inward.

posterior-raise-bent-over-seated-step-0

Sit on the end of a supine (flat) bench with your feet about shoulder-width apart. Hold the dumbbells with an overhand grip (palms facing inward). Bend over with your chest touching your thighs while facing forward (not down). Let the dumbbells hang down with a slight bend in the elbows. This is the starting position.

Step 2

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

posterior-raise-bent-over-seated-step-1

Lift the dumbbells 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-seated-step-2

Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip (palms facing inward). Bend over with your chest touching your thighs while facing forward (not down). Let the dumbbells hang down with a slight bend in the elbows.