Bent Over Dumbbell Shoulder Raise
Targets posterior shoulder for balanced development
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: Rear delts and upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Hinge at hips with flat back, holding dumbbells
- Step 2: Arms hanging with slight bend in elbows
- Step 3: Raise arms out to sides in reverse fly motion
- Step 4: Squeeze rear delts at top
- Step 5: Lower with control
Equipment
- Dumbbells optional
Coaching tips
Benefits
Targets posterior shoulder for balanced development
Common mistakes
Using momentum or shrugging
Make it harder
Slower eccentric or pause at top
Make it easier
Face pull
Breathing
Exhale raising, inhale lowering
Build a workout with this exercise
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Intermediate · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.