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Bent-Over Dumbbell Raise

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Execution 1. Holding two dumbbells at arms’ length, bend forward at the waist, keeping

your back straight and head up. 2. With palms facing together, raise dumbbells upward to ear level, keeping

elbows slightly bent. 3. Lower dumbbells back down to start position.

Muscles InvolvedPrimary: Posterior deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Anatomic FocusGrip: The way you hold the dumbbells influences the degree of rotation at the

shoulder joint. Holding the dumbbells using a neutral grip (with thumbs pointing forward) allows the lateral deltoid to work in the exercise. A pronated grip on the dumbbells (with thumbs pointing inward) targets the posterior deltoid because the shoulder is rotated internally and the action of the lateral deltoid is reduced.

Finish

start

Lateral deltoidTrapezius

Posterior deltoidTeres major

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Resistance: Because of the effect of gravity on the dumbbells, the resistance is lower at the beginning of the movement and gradually increases to a maximum as the dumbbells are raised.

trajectory: Altering the trajectory of the lift changes the relative focus on the deltoid. With your torso flat and parallel to the floor, emphasis is placed on the posterior deltoid. If your torso is inclined with your chest upright, the lateral deltoid contributes to the movement.

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V A R I At I o n S

Head-Supported Dumbbell RaiseYou can do this exercise with your forehead supported on the uppermost end of an incline exercise bench. Stand behind and in line with the bench, bend forward at the waist until your head touches the top of the backrest (which should be set at an appropriate height for your torso to be almost parallel to the floor). Supporting your head restricts movement in the spine and prevents swinging the dumbbells upward with momentum.

Seated Bent-Over Dumbbell Raise

Sit on the end of an exercise bench while bent forward at the waist with your chest resting on the thighs. Note the pronated grip on the dumbbells (thumbs pointing inward), which improves isolation of the rear deltoid.

Seated bent-over dumbbell raise

Head-supported dumbbell raise