Standing Bent-Over Dumbbell Raises

Also Known As
Bent-Over Dumbbell Lateral Raise
Bent-Over Dumbbell Reverse Fly
Bent-Over Rear Delt Raise
Standing Bent-Over Dumbbell Raises are a shoulder exercise and primarily target the posterior deltoids. To a lesser degree, they also work the rhomboids and the middle trapezius.

Equipment

Dumbbells

Exercise Rating

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Introduction

The Standing Bent-Over Dumbbell Raise is a highly effective exercise targeting the posterior deltoids, upper back, and trapezius muscles. This movement is particularly beneficial for those looking to enhance shoulder stability, improve posture, and achieve balanced muscular development in the upper body. By engaging the posterior chain, this exercise also contributes to overall shoulder health and can help mitigate the risk of injuries associated with imbalances or weaknesses in the rear deltoids. Ideal for both beginners and advanced lifters, the Standing Bent-Over Dumbbell Raise can be seamlessly integrated into any hypertrophy-focused workout regimen, offering a versatile and impactful addition to your exercise arsenal.

Execution

How to Execute Standing Bent-Over Dumbbell Raises

Setup

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  2. Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the floor. Keep your back straight and your core engaged.
  3. Allow your arms to hang down naturally from your shoulders, with a slight bend in your elbows.

Execution

  1. Inhale and brace your core.
  2. Raise the dumbbells out to the sides until your upper arms are parallel to the floor. Your elbows should remain slightly bent throughout the movement.
  3. Pause briefly at the top of the movement, squeezing your shoulder blades together.
  4. Exhale as you slowly lower the dumbbells back to the starting position in a controlled manner.

Finishing

  1. Complete the desired number of repetitions.
  2. Carefully stand up straight by extending your hips and knees.
  3. Place the dumbbells back on the rack or on the floor with proper form to avoid injury.

Other Exercise Names

The exercise is also known as:

Bent-Over Dumbbell Lateral Raise
Bent-Over Dumbbell Reverse Fly
Bent-Over Rear Delt Raise

Discover More Rear Delts Exercises

There are many other rear delts exercises that you can use in your training

Reverse Pec Dec Face Pulls Dumbbell Reverse Flyes Cable Reverse Flyes Banded Reverse Flyes Bent-Over Reverse Flyes Bent-Over Lateral Raises Seated Rear Delt Flyes Rear Delt Cable Flyes Incline Reverse Flyes Prone Reverse Flyes Single-Arm Bent-Over Reverse Flyes Wide-Grip Bent-Over Rows Wide-Grip Seated Rows Rear Delt Rows Resistance Band Reverse Flyes