Bent Over Dumbbell Rear Delt Raise With Head On Bench

Shoulders

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench (Start)

Bent Over Dumbbell Rear Delt Raise With Head On Bench (End)

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A rear-delt raise performed bent over with your forehead on a bench for support.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench at a low incline and stand facing it, bending forward until your forehead rests on the pad.
2Hold a dumbbell in each hand with arms hanging down.

How to perform

1Raise your arms out to the sides with a slight bend in your elbows.
2Lift until your arms are in line with your torso.
3Squeeze your rear shoulders at the top.
4Lower slowly and repeat.