Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

Role	Muscles
Primary	shoulders
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Internal Rotation with Band Resistance Bands Lateral Raise - With Bands Resistance Bands Double Kettlebell Snatch Kettlebell

Harder than the Bent Over Dumbbell Rear Delt Raise With Head On Bench

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Bent Over Dumbbell Rear Delt Raise With Head On Bench with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Bent Over Dumbbell Rear Delt Raise With Head On Bench work?

The Bent Over Dumbbell Rear Delt Raise With Head On Bench primarily works the shoulders. Band Pull Apart, Bent Over Low-Pulley Side Lateral, and Cable Rear Delt Fly train the same muscle, across 9 equipment types.

What equipment do you need for the Bent Over Dumbbell Rear Delt Raise With Head On Bench?

Dumbbells. Without dumbbells, Band Pull Apart, Back Flyes - With Bands, and External Rotation with Band train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Bent Over Dumbbell Rear Delt Raise With Head On Bench suitable for beginners?

Yes, the Bent Over Dumbbell Rear Delt Raise With Head On Bench is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Bent Over Dumbbell Rear Delt Raise With Head On Bench go in a workout?

Late — the Bent Over Dumbbell Rear Delt Raise With Head On Bench is isolation work, so it follows your compounds. Supersetting it with Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell