Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Dumbbell Rear Delt Raise With Head On Bench is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Resistance exercise – rear-delt horizontal abduction
Exercise technique
- Bench height
Choose a height your forehead can lightly touch without altering torso inclination.
- Hip hinge
Soften your knees, push your hips back and lengthen your back in natural alignment.
- Head contact
Rest your forehead gently on the bench without loading body weight onto your neck.
- Arm start
Hold the dumbbells beneath your chest with a slight elbow bend.
- Open sideways
Exhale and raise your upper arms sideways while keeping your torso still.
- Control
Pause as your arms approach torso level without raising your shoulders.
- Lower
Slowly return the weights beneath your chest, preserving light forehead contact and back alignment.
Key technique points
- Use forehead contact only as a position reference.
- Do not load your neck.
- Fix your torso inclination.
- Avoid excessive elbow bending.
- Do not pull your arms toward your hips.
- Lower the dumbbells slowly.
Common mistakes
Loading the head
Do not carry your torso on your forehead or press hard into the bench; use foot and hip support.
Support too high
Adjust if the bench extends your neck; forehead contact should preserve natural neck alignment.
Raising the torso
Do not lift your forehead away as the dumbbells rise; maintain your hip hinge.
Rowing
Do not bend your elbows to bring the weights toward your ribs; use a long-arm rear-delt fly.
Lifting with a shrug
Do not bring your shoulders toward your ears as your upper arms rise; keep your neck long.
Driving the arms backward
Do not move the dumbbells beside your hips; follow the horizontal opening arc.
Frequently asked questions
Bent Over Dumbbell Rear Delt Raise With Head On Bench: why is “Loading the head” a mistake?
Do not carry your torso on your forehead or press hard into the bench; use foot and hip support.
Bent Over Dumbbell Rear Delt Raise With Head On Bench: why is “Support too high” a mistake?
Adjust if the bench extends your neck; forehead contact should preserve natural neck alignment.
Bent Over Dumbbell Rear Delt Raise With Head On Bench: why is “Raising the torso” a mistake?
Do not lift your forehead away as the dumbbells rise; maintain your hip hinge.
Bent Over Dumbbell Rear Delt Raise With Head On Bench: why is “Rowing” a mistake?
Do not bend your elbows to bring the weights toward your ribs; use a long-arm rear-delt fly.
Bent Over Dumbbell Rear Delt Raise With Head On Bench: why is “Lifting with a shrug” a mistake?
Do not bring your shoulders toward your ears as your upper arms rise; keep your neck long.
Bent Over Dumbbell Rear Delt Raise With Head On Bench: why is “Driving the arms backward” a mistake?
Do not move the dumbbells beside your hips; follow the horizontal opening arc.
What should I focus on when doing Bent Over Dumbbell Rear Delt Raise With Head On Bench?
Use forehead contact only as a position reference. Do not load your neck. Fix your torso inclination. Avoid excessive elbow bending. Do not pull your arms toward your hips. Lower the dumbbells slowly.
Related exercises
- Band Pull-apart
- Cross-body Shoulder Stretch
- Cable Face Pull
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.