Head-On-Bench Dumbbell Rear Delt Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
This variation of the rear delt raise uses a chest-supported (head-on-bench) position to reduce lower back strain and isolate the rear deltoids. It’s a strict movement that limits cheating or momentum, increasing rear shoulder and trap activation. It also helps improve posture and upper back aesthetics.
How to Perform
Set up an incline bench and lie chest-down with your head resting on the top.
Hold dumbbells with a neutral grip, arms hanging straight down.
With a slight bend in your elbows, lift the dumbbells out to the sides.
Raise until your arms are parallel to the floor.
Pause briefly, squeezing your shoulder blades together.
Lower the dumbbells slowly back to the start.
Repeat for the desired reps.
Exhale as you raise, inhale as you lower.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest and forehead firmly in contact with the bench.
Avoid lifting too high; stop at shoulder level.
Use controlled motion—no swinging.
Maintain slight elbow bend to avoid joint stress.
Focus on squeezing your shoulder blades together at the top.
How Not to Perform
Don’t arch your back off the bench.
Don’t use heavy weights that compromise form.
Don’t shrug—let your rear delts do the lifting.
Don’t swing your arms or bounce at the bottom.
Don’t hyperextend your elbows or lock your joints.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
