Seated Bent Over Laterals
Coached by JustinAlso called: Bent Over Rear Delt Raise · Seated Rear Laterals
- Primary
- shoulders
- Equipment
- dumbbell
- Mechanic
- isolation
- Force
- pull
- Category
- strength
Bodybuilding (rear delt).
Execution
Seated, chest toward the thighs, dumbbells hanging under you. Pick a weight where 15 is perfect-form failure on set one. Three sets of 12–15, same weight all sets — keep form tight as long as possible and don't dip below 12 reps per set.
The cue that matters
Same rules as every lateral: strict, controlled, from the delt — not a heave from the upper back.
Common mistake
Turning it into a bent-over row with momentum; the rear delt only moves the weight through a short arc, so respect it.
Arm & Delt Specialization — Day 3 (Shoulders + Arms).