Breathing
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
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The Bent Over Dumbbell Rear Delt Raise With Head On Bench primarily works the shoulders. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Bent Over Dumbbell Rear Delt Raise With Head On Bench sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
Related
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