Bent Over Dumbbell Rear Delt Raise With Head On Bench
A beginner strength exercise for the shoulders, done with a dumbbell.
How to do the Bent Over Dumbbell Rear Delt Raise With Head On Bench
- 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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bent Over Dumbbell Rear Delt Raise With Head On Bench
Alternating Deltoid RaiseDumbbell · Beginner
Dumbbell Incline Shoulder RaiseDumbbell · Beginner
Dumbbell ScaptionDumbbell · Beginner
External RotationDumbbell · Beginner
Front Dumbbell RaiseDumbbell · Beginner
Front Incline Dumbbell RaiseDumbbell · Beginner
Front Two-Dumbbell RaiseDumbbell · Beginner
One-Arm Incline Lateral RaiseDumbbell · Beginner
Questions
What muscles does the Bent Over Dumbbell Rear Delt Raise With Head On Bench work?
Mainly the shoulders.
Is the Bent Over Dumbbell Rear Delt Raise With Head On Bench good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Bent Over Dumbbell Rear Delt Raise With Head On Bench?
Good alternatives that train the shoulders: Alternating Deltoid Raise, Dumbbell Incline Shoulder Raise, Dumbbell Scaption or External Rotation.
How many sets and reps of the Bent Over Dumbbell Rear Delt Raise With Head On Bench should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).