02/08/2026
Bench supported rear delt raises 🙋🏽♀️
The main reasons I use it in clinic are:
💡 Isolates the posterior deltoid by removing momentum from the hips and lower back.
💡Reduces compensation from the upper trapezius, making it easier to target the rear shoulder and scapular stabilizers.
💡Improves scapular control, particularly when cueing the shoulder blades to move smoothly rather than shrugging.
💡ideal for patients with low back pain, as the chest support eliminates the need to hinge and hold the trunk.
💡Useful in shoulder rehabilitation, especially for rounded shoulders, or weakness after rotator cuff or shoulder injuries.
💡 postural load support - strengthening the posterior shoulder muscles helps counteract the dominance of the chest and anterior shoulder muscles.
Key cues:
Lie with your chest firmly supported on the bench.
Keep your neck neutral.
Raise your arms out to the side with a slight bend in the elbows.
Lead with the elbows rather than the hands.
Avoid shrugging the shoulders.
Lower slowly under control.
This exercise is particularly effective for posterior deltoid, middle trapezius, lower trapezius, and rhomboids, all of which contribute to shoulder stability and healthy scapular mechanics.
