Head-on-bench dumbbell rear delt raise
The head-on-bench dumbbell rear delt raise is a great exercise for targeting the posterior deltoids, also known as the rear shoulder muscles. This variation of the bent-over rear delt raise is particularly effective for isolating the area and can be done with light weight for high reps. When performing this exercise, 10-15 reps per set or more is recommended as this muscle group is relatively small.
This exercise can be used as part of a shoulder muscle-building routine, or as part of a broader strength and conditioning program. It can also be used as an accessory exercise for those who are looking to improve their overall shoulder strength and mobility. When doing the head-on-bench dumbbell rear delt raise, it is important to maintain good form in order to ensure that the muscles are being worked optimally. Start by sitting on a bench with the back straight and the feet flat on the floor. Hold a dumbbell in each hand and raise the arms out to the side until they are parallel to the ground. Pause for a moment and then return the arms back to the starting position. For best results, aim to keep the arms straight throughout the entire movement.
The head-on-bench dumbbell rear delt raise is an effective exercise for targeting the posterior deltoids, and is a great addition to any shoulder muscle-building routine. By keeping good form and performing the exercise with light weight for high reps, you can ensure that you are getting the most out of your workout.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The head-on-bench dumbbell rear delt raise is an effective exercise for targeting the posterior deltoids, adding size and strength to the rear deltoids.
- Positioning the head on the incline bench lowers the chance of using momentum to lift the weights.
- This exercise can be used as part of a shoulder muscle-building routine, or as part of a broader strength and conditioning program.
- The head-on-bench dumbbell rear delt raise can also be used as an accessory exercise for those who are looking to improve their overall shoulder strength and mobility.
- When doing the head-on-bench dumbbell rear delt raise, aim to keep the arms straight throughout the entire movement.
- For best results, perform the exercise with light weight for high reps, such as 10-15 reps per set or more.
- This exercise not only targets the posterior deltoids, but also works the traps and upper back.
Step by Step Instructions For Head-on-bench dumbbell rear delt raise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- Lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground.
- Ensure that your back is straight and maintain the natural arch of your back.
- 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, lift the dumbbells straight to the side until both arms are parallel to the floor.
- Exhale as you lift the weights. Avoid swinging the torso or bringing the arms back as opposed to the side.
- Hold the contraction for one second at the top.
- Slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
- Variations: This exercise can also be performed with cables or seating.
Warm Up Tips
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- Lean forward until your forehead touches the bench, keeping your back straight and maintaining the natural arch.
- Let your arms hang in front of you perpendicular to the ground, with palms facing each other.
- Keep your torso forward and stationary, and lift the dumbbells straight to the side until arms are parallel to the floor.
- Exhale as you lift the weights and hold for a one-second contraction at the top.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed with cables or while seated.
Tips for a Warm-Up: 1. Start with a light cardiovascular activity, such as jogging or jumping jacks, to increase blood flow and warm up your muscles. 2. Perform dynamic stretches for the shoulders and upper back, such as arm circles or shoulder rolls, to improve flexibility and range of motion. 3. Do a few sets of light-weight rear delt raises with proper form to activate the posterior deltoids and prepare them for the exercise. 4. Gradually increase the weight and intensity of your warm-up sets to gradually challenge your muscles and prepare them for the main exercise. 5.Head-on-bench dumbbell rear delt raise Safety Tips
- Make sure to choose an appropriate weight for this exercise. Start with a lighter weight and gradually increase as you become more comfortable and confident in your form.
- Before starting the exercise, ensure that the incline bench is stable and securely positioned.
- Keep your back straight and maintain the natural arch throughout the exercise. Avoid rounding your back or hunching over.
- Engage your core muscles to stabilize your body and maintain proper posture throughout the exercise.
- Avoid swinging your torso or using momentum to lift the dumbbells. Focus on using your rear shoulder muscles to perform the movement.
- Keep your arms straight with a slight bend at the elbows throughout the exercise. Avoid locking your elbows or bending them too much.
- Exhale as you lift the dumbbells and inhale as you lower them back to the starting position. Maintain a controlled and steady breathing pattern.
- Do not bring the arms back behind your body. Keep them parallel to the floor and in line with your torso.
- Start with a comfortable range of motion and gradually increase it as you become more flexible and experienced with the exercise.
- If you feel any pain or discomfort during the exercise, stop immediately and consult with a fitness professional or healthcare provider.
Incorporating Into Other Workouts
To incorporate the head-on-bench dumbbell rear delt raise into your workout routine, follow these steps:
1. Position yourself on an incline bench with your forehead resting on the bench and your arms hanging straight down perpendicular to the ground. Hold a dumbbell in each hand with your palms facing each other.
2. Keep your back straight and maintain the natural arch of your back throughout the exercise.
3. Lift the dumbbells straight to the side until both arms are parallel to the ground. Exhale as you lift the weights. Make sure to avoid swinging your torso or bringing your arms back instead of to the side.
4. Hold the contraction at the top of the movement for one second, focusing on squeezing your rear deltoids.
5. Slowly lower the dumbbells back to the starting position.
6. Repeat the recommended amount of repetitions for your fitness level. It is generally recommended to perform 10-15 reps per set or more, as the rear deltoids are a relatively small muscle group.
Variations:
- You can also perform this exercise using cables or while seated.
- Adjust the weight of the dumbbells according to your strength and goals.
- Incorporate this exercise into your shoulder muscle-building routine or as part of a broader strength and conditioning program.
- Use it as an accessory exercise to improve overall shoulder strength and mobility.
By incorporating the head-on-bench dumbbell rear delt raise into your workouts with proper form and using light weights for