Smart Workout Diary

Dumbbell Bent-Over Raise

The dumbbell bent-over raise is a rear-shoulder isolation exercise performed while hinged forward at the hips. It primarily targets the rear deltoids, with the upper back helping control the shoulder blades. It supports shoulder balance, upper-back strength, and pulling-program development.

Demonstration

Dumbbell Bent-Over Raise — demonstration 1
Dumbbell Bent-Over Raise — demonstration 2

Instructions

  1. Set up: Hold a dumbbell in each hand and stand with feet about hip-width apart.
  2. Hinge forward: Bend your knees slightly and push your hips back until your torso is close to parallel with the floor. Keep your back neutral and your neck long.
  3. Start position: Let the dumbbells hang below your shoulders with a slight bend in the elbows and palms facing each other.
  4. Raise: Exhale and lift both arms out to the sides in a wide arc until the upper arms are roughly in line with your torso. Keep the movement controlled and avoid shrugging.
  5. Lower: Inhale and slowly return the dumbbells to the starting position. Keep your torso still and repeat without swinging.
Muscle Group
Rear Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use light resistance: Rear deltoids are relatively small muscles; choose a load that allows a smooth, strict lift.
  2. Keep the hinge: Maintain a neutral spine and avoid rounding your lower back as fatigue builds.
  3. Lead with the elbows: Think about moving the elbows outward rather than throwing the hands upward.
  4. Control the range: Stop when your upper arms reach torso level; forcing higher can shift tension into the upper traps.
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