Lying Rear Delt Raise

Shoulders

Lying Rear Delt Raise

LevelIntermediate EquipmentDumbbell MechanicIsolation ForcePull

A face-down dumbbell raise that targets the rear shoulder muscles by lifting your arms out to the sides.

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

1Lie face down on an incline or flat bench with a dumbbell in each hand.
2Let your arms hang straight down with your palms facing each other.
3Keep your head neutral.

How to perform

1Raise your arms out to the sides with a slight bend in your elbows.
2Lift until your arms are about level with your torso.
3Squeeze your shoulder blades together briefly.
4Lower the dumbbells slowly back down.