Bent Over Dumbbell Rear Delt Raise With Head On Bench

Shoulders · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Put an incline bench in front of you, hinge at the hips with a flat back and **rest your forehead on the pad**. A dumbbell in each hand hanging towards the floor, palms facing each other. Open your arms out to the sides with the elbow slightly bent, up to shoulder height, and lower slowly. Resting your head removes swinging entirely: the only way the weight goes up is with the rear delt. The classic mistake is lifting your forehead off the pad to heave; once it lifts, the set is over.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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