Strength

Seated Dumbbell Rear Delt T

The Seated Dumbbell Rear Delt T is a strength-building exercise for the deltoids and upper back. It promotes shoulder stability, muscle definition, improved posture, and shoulder health.
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Seated Dumbbell Rear Delt T instructions
Step-by-step instructions
1
Sit on the edge of a bench or chair with your feet flat on the floor.
2
Hold a dumbbell in each hand, with palms facing each other, and lean forward from your waist, keeping your back straight.
3
Extend your arms out wide, keeping a slight bend in your elbows and your hands slightly tilted forward as if you are pouring a pitcher of water.
4
Pause at the top of the motion, then slowly lower the weights back down to the starting position.
5
Avoid swinging the weights or using momentum. It's better to use less weight and perform cleaner reps.
Sit on the edge of a bench or chair with your feet flat on the floor.
Hold a dumbbell in each hand, with palms facing each other, and lean forward from your waist, keeping your back straight.
Extend your arms out wide, keeping a slight bend in your elbows and your hands slightly tilted forward as if you are pouring a pitcher of water.
Pause at the top of the motion, then slowly lower the weights back down to the starting position.
Avoid swinging the weights or using momentum. It's better to use less weight and perform cleaner reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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