Bent-Over Rear Delt Raise
How to do it
Starting position
- Stand with your feet shoulder-width apart and hold the dumbbells.
- Bend your knees slightly and push your hips back.
- Keep your chest up and lean your torso forward while looking at the floor.
Movement
- Hold the dumbbells together beneath your thighs.
- Raise your arms outward in an arc.
- Pause at the top while keeping your fingertips pointed toward the floor.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you raise your arms, and inhale as you lower them.
Trainer tips
- Lean your upper body forward at least 45 degrees and hold it in place
- Slightly bend your elbows and raise them out and back
- Do not squeeze your shoulder blades together and lift only with your shoulders
Cautions
- Using excessive weight strains your lower back, so start with light dumbbells.
- Bending your wrists strains the ligaments, so keep them in line with your arms.
- Straightening the upper body to use momentum
- Pulling with the entire back and squeezing the shoulder blades together
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 12–15 reps |
6 similar exercises
Representative exercise: Barbell Rear Delt Raise
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Lying Rear Lateral RaiseEasierDumbbell Lying One Arm Rear Lateral RaiseEasierSuspension Reverse FlyHarderSuspension Split FlyHarderSuspension Y-Lateral RaiseSimilar exerciseCable Rear Delt FlySimilar exerciseReverse Pec Deck FlySame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipmentResistance Band 90° External RotationSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.