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Exercises › Shoulders › Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench is a beginner isolation dumbbell exercise that mainly works your shoulders.

💪 Shoulders🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Bent Over Dumbbell Rear Delt Raise With Head On Bench: starting position
Starting position
Bent Over Dumbbell Rear Delt Raise With Head On Bench: end position
End position

How to do the bent over dumbbell rear delt raise with head on bench

  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.
  5. Repeat the recommended amount of repetitions.

Muscles worked

Primary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Bent Over Dumbbell Rear Delt Raise With Head On Bench alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the bent over dumbbell rear delt raise with head on bench work?

It mainly works your shoulders.

How many sets and reps of bent over dumbbell rear delt raise with head on bench should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the bent over dumbbell rear delt raise with head on bench good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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