Bent Over Rear Deltoid Raise With Head On Bench

🎯 Shoulders🏋️ DumbbellIsolation

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

  1. Rest your forehead on an incline bench in oder to stabilise your movements so you are bent over with your back parallel to the floor, draw your abs in.
  2. Grasp dumbbells in your hands with your arms straight and elbows slightly bent ensuring they are not locked.
  3. Slowly raise the dumbbells up to shoulder height.
  4. Pause for a moment and then return to the starting position.
  5. Repeat.

Muscles worked

The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.

Every exercise for:Shoulders

How this movement works

Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.

Every exercise using:Dumbbell

These train the shoulders too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.