Bent-Over Dumbbell Raise

Bent-Over Dumbbell Raise


Bent-Over Dumbbell Raise


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

Anatomic Focus
Grip: 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.

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 dumbbel ls are raised.

Trajectory: Altering the trajectory of the lift changes the relative focus on the deltoid. With your torso f lat 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.