Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the bent over dumbbell rear delt raise with head on bench, including tips, variations, and the muscle groups it targets.
Instructions
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you. for best results.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. 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. for best results.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side. for best results.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position. for best results.
- Repeat this exercise the recommended amount of repetitions. for best results.