Bent Over Dumbbell Rear Delt Raise With Head On Bench

A beginner strength exercise for the shoulders, done with a dumbbell and a bench or box.

Movement guide

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusShoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bent Over Dumbbell Rear Delt Raise With Head On Bench demonstrated on the 3D figure

3D demoBent Over Dumbbell Rear Delt Raise With Head On BenchBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Bent-over cable rear raise demonstrated on the 3D figure

3D demoBent-over cable rear raiseIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Seated bent-over rear delt raise demonstrated on the 3D figure

3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or box

Lying Rear Delt Raise demonstrated on the 3D figure

3D demoLying Rear Delt RaiseIntermediate · A dumbbell + A bench or box

Standing Dumbbell Straight-Arm Front Delt Raise Above Head demonstrated on the 3D figure

3D demoStanding Dumbbell Straight-Arm Front Delt Raise Above HeadIntermediate · A dumbbell

Standing Front Barbell Raise Over Head demonstrated on the 3D figure

3D demoStanding Front Barbell Raise Over HeadIntermediate · A barbell

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Barbell rear-delt row demonstrated on the 3D figure

3D demoBarbell rear-delt rowAdvanced · A barbell

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Questions people ask

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

Mainly the shoulders.

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

A dumbbell + A bench or box.

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

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bent-over cable rear raise.

How do I make the Bent Over Dumbbell Rear Delt Raise With Head On Bench harder?

Progress to the Bent-over cable rear raise, or add load, range or slower lowering once your form is solid.