Dumbbell Reverse Bent-Over Raise
Strengthen your rear deltoids and upper back with the Dumbbell Reverse Bent-Over Raise. Improve posture and build upper body strength!
The Dumbbell Reverse Bent-Over Raise mainly works the shoulders and back, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Bent-Over Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Dumbbell Reverse Bent-Over Raise Variations and Alternatives
How to do the Dumbbell Reverse Bent-Over Raise
Dumbbell Bent Over Reverse Raise
Starting Position:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at your hips and lean your upper body forward until it's almost parallel to the ground. Keep your back flat and engage your core.
Let the dumbbells hang straight down in front of you, arms fully extended.
Movement Instructions:
With a slight bend in your elbows, raise the dumbbells out to the side in a wide arc. Focus on squeezing your shoulder blades together as you lift the weights.
Continue lifting until your arms are level with your shoulders, keeping the motion controlled and steady.
Hold for a moment at the top of the movement, feeling the contraction in your rear deltoids and upper back.
Slowly lower the dumbbells back to the starting position while maintaining control and keeping your back flat.
Repetitions:
Aim for 10 to 15 repetitions for 2 to 3 sets, resting 30 to 60 seconds between sets.
Tips for Beginners:
Start with lighter weights to master the form before increasing the weight.
Focus on your breathing: exhale as you raise the weights and inhale as you lower them.
Keep your head in a neutral position, looking slightly ahead rather than downwards.
Dumbbell Reverse Bent-Over Raise FAQs
What muscles does the Dumbbell Reverse Bent-Over Raise work?
The Dumbbell Reverse Bent-Over Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Dumbbell Reverse Bent-Over Raise?
Dumbbells.
What workout day should the Dumbbell Reverse Bent-Over Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Reverse Bent-Over Raise variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Barbell Reverse Bent-Over Raise, Barbell Lying Incline Rear-Delt Raise and Barbell Rear-Delt Raise.
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