Bent-Over Dumbbell Rear Delt Raise with Head On Bench
a.k.a. Bent-Over Dumbbell Rear Delt Raise With Head On Bench
Differentiation: Mechanics
This variation of a Rear Delt Raise is unique. Here is how: you perform this exercise bent over with your forehead against a bench. This position puts your arms initially at a perpendicular angle | and then ending parallel to the floor. This angle targets and develops | your rear deltoids.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Obtain two dumbbells.
3) Stand upright with the high end of the incline bench about an arm's length in front of you.
4) Place your feet hip-width apart for stability.
5) Grasp a dumbbell in each hand.
6) Lean forward until your forehead touches the high edge of the bench.
7) Allow your arms to hang perpendicular to the floor - with your palms facing each other.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the dumbbells outward using an arc motion
3) until your arms are in an airplane-like position.
4) Once the dumbbells are parallel to the floor, hold this position for a count of one second.
5) Then, slowly inhale as you lower the dumbbells straight down
6) ...until your arms reach starting posiiton.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head up and back flat.
Your torso and thighs should form a 90-degree angle.
Try not to swing the dumbbells up (only use your shoulders).
Keep your arms fully extended and straight.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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