LiftSets / Exercises / Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Works the shoulders.

Bent Over Dumbbell Rear Delt Raise With Head On Bench, finish position, with the working muscles highlighted — Finish

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

shoulders

How many reps

Goal	Reps per set
Strength	4-6
Muscle size	8-12
Endurance	12-20+

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kit	dumbbell
Level	beginner

What to think about

Flat back, torso stays still.
Lift out to the sides, leading with the elbows.
Stop when the arms are level with the shoulders.

How to do it

Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
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.
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.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat the recommended amount of repetitions.

Other exercises for the shoulders

Track it in LiftSets

Log bent over dumbbell rear delt raise with head on bench with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store