Shoulders · Dumbbell · Isolation · Beginner

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench, start position
Start
Bent Over Dumbbell Rear Delt Raise With Head On Bench, end position
End
FrontBack
Primary
Main muscles
Shoulders

How to do it

  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

Swaps on other equipment

Each has the shoulders as its main muscle and is also a pull, on a different piece of equipment.

Other shoulder exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake