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Shoulders

Seated Bent-Over Rear Delt Raise

Seated Bent-Over Rear Delt Raise (Start)Seated Bent-Over Rear Delt Raise (End)
LevelIntermediateEquipmentDumbbellMechanicIsolationForcePull

A seated dumbbell raise bent forward, targeting the rear shoulders.

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

  1. 1Sit on a bench holding a dumbbell in each hand.
  2. 2Lean forward with your chest toward your thighs and your arms hanging down.

How to perform

  1. 1Raise your arms out to the sides, leading with your elbows.
  2. 2Stop at shoulder height.
  3. 3Squeeze your shoulder blades.
  4. 4Lower slowly.
  5. 5Repeat.

Alternatives

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More with Dumbbell

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Stretches for Shoulders

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