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.
How to program the Bent Over Dumbbell Rear Delt Raise With Head On Bench
Sets and reps
As an isolation movement, the Bent Over Dumbbell Rear Delt Raise With Head On Bench is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Bent Over Dumbbell Rear Delt Raise With Head On Bench is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked 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 targets the Shoulders.
What equipment do I need for the Bent Over Dumbbell Rear Delt Raise With Head On Bench?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Bent Over Dumbbell Rear Delt Raise With Head On Bench should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
