The seated bent over rear delt raise is an effective routine that can be used to isolate the shoulders and build strength and muscle. In addition to this, it will also work your back muscles.
The fact that it uses dumbbells makes it an easy exercise for anyone, despite their level of fitness expertise.
These dumbbells are also efficient because they allow for a great range of motion, facilitating a great stretch all through the exercise.
Since the exercise works on the shoulders, which are very sensitive and prone to injuries, you are advised against lifting heavy weights and instead focus on slow and controlled movements.
In this article, you will learn how to perform the seated bent over rear delt exercise effectively among other essential things such as its benefits, alternatives, and common mistakes to avoid for effectiveness.
HOW TO DO SEATED BENT OVER REAR DELT RAISE PROPERLY
Below is a guide to take you through the proper form of this exercise.
Begin by sitting at the edge of a bench and place the dumbbells on the floor behind your calves.
Adjust your feet such that they are slightly less than shoulder width apart. Continue to bend your waist so that your chest nearly touches your knees and hold the dumbbells with your palms facing each other.
Exhale for a second and bend your arms to lift the dumbbells off the floor. For your starting position, ensure that the dumbbells are by the sides of your calves.
Maintaining the bend at your elbows, exhale and begin to raise the dumbbells straight up to the sides. Do this until both your arms are parallel to the ground.
Hold for a count or two, inhale and slowly return the dumbbells back to the starting position. This is one rep. Proceed to the desired number of repetitions.
SEATED BENT OVER REAR DELT RAISE TIPS TO CONSIDER
Generally, weight training requires a special eye on body form, motion and function. Performing any of these exercises- including seated bent over rear delt raise wrongly increases your risk of injury.
If you have pre-existing shoulders or back conditions, consider talking to your doctor first before proceeding with this exercise.
Similarly, if any sort of pain develops in the midst of doing this exercise, you are advised to stop immediately and instead try out other exercises that can work your shoulders.
COMMON SEATED BENT OVER REAR DELT RAISE MISTAKES TO AVOID
Avoiding the following common mistakes to this exercise can help you perform it safely and effectively.
ROUNDING YOUR BACK
Be keen to avoid rounding your back during this exercise because this will place too much stress on your lower back.
To fix this, consider paying more attention to your body and keep your core tight.
Avoid swinging the weights when doing the seated bent over rear delt raise as this will shift the focus of the exercise from your shoulders.
Always use slow, controlled motions as this will strengthen your muscles more compared to when using momentum.
Being unable to perform the seated bent over rear delt raise using its full range of motion is a clear indication that you are using heavy weights.
This may lead to strains and injuries in your shoulder muscles, back and neck. You are advised to start with minimum weights as you gradually advance.
SEATED BENT OVER REAR DELT RAISE MUSCLES WORKED
The main target of the seated bent over rear delt raise is your rear deltoid muscles, which are located at the back of your shoulder.
Additionally, this exercise will also work your traps, located around your neck and upper back, and rhomboids- found between your shoulder blades.
SEATED BENT OVER REAR DELT RAISE BENEFITS
STRENGTH AND ENDURANCE
This exercise will increase your strength and endurance especially in the targeted muscles.
Contrary to what most isolation exercises do- work only one muscle, the seated bent over rear delt raise is able to work several upper body muscles at the same time.
Additionally, by performing it in the bent over position, you will also hit your quads and core muscles.
If you spend most of your time hunched over your phone or seated behind a desk looking at your computer, you are at higher risks of having posture issues including a rounded upper back.
To make matters worse is if you have pre-existing conditions such as a weak upper back and weak rear shoulder muscles, as this will add to your posture problems.
Strengthening your backside through this routine will help you to address muscle imbalance issues and in turn improve your general body posture.
Additionally, taking care of your posture issues can help in reducing headaches and shoulder pains.
GREAT BODY COMPOSITION
Including strength training routines will come in handy in increasing your overall lean muscle mass in your body.
Building your muscle mass through exercises like this will also increase the rate at which your body burns calories.
Generally, weight lifting exercises such as this one puts enough stress in your bone, enough to increase the density of your bones, which will eventually prevent you from having conditions like osteoporosis.
SEATED BENT OVER REAR DELT RAISE ALTERNATIVES
STANDING ARM CIRCLES
This alternative is a home workout routine that will work both your shoulder muscles and your upper and lower back muscles.
ONE ARM KETTLE BELL SWING
This alternative is a gym workout that targets the hamstrings and shoulders. While working these, it will also hit the glutes, hip flexors and triceps.
BATTLE ROPE DOUBLE ARM SLAMS
This is another great compound exercise, that serves to work the abs, shoulders, upper back and lower trapezius muscles.
The secondary muscles involved include biceps, calves, glutes and hip flexors.
In order for you to record proper continuous progress with this exercise, consider including proper warm ups, rest and diet into your programme.