Shoulders
The main muscle group listed for this exercise.
Exercise guide
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Dumbbell Rear Delt Raise With Head On Bench is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Bent Over Dumbbell Rear Delt Raise With Head On Bench also involves arms, back.
Strength
Movement pattern: raise. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Shoulder Workout
A shoulder session built around pressing and higher-rep delt work.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
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One-Arm Incline Lateral Raise is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseSeated Side Lateral Raise
Seated Side Lateral Raise is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseSide Lateral Raise
Side Lateral Raise is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bent Over Dumbbell Rear Delt Raise With Head On Bench.
What muscles does Bent Over Dumbbell Rear Delt Raise With Head On Bench work?
Bent Over Dumbbell Rear Delt Raise With Head On Bench primarily trains the shoulders and also involves the arms and back.
Is Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Bent Over Dumbbell Rear Delt Raise With Head On Bench?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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