The bent-over dumbbell raise is an exercise used to develop the latissimus dorsi, or back muscles, and the rear deltoids, or muscles at the back of the shoulder. One benefit of dumbbell exercises is that they engage stabilization muscles that are not activated on weight machines, which increases the effectiveness of the exercise. Include bent-over dumbbell raises in your strength-training routine to help tone your upper body.
Step 1
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand.
Step 2
Bend over from your hips so your torso is parallel to the floor. Keep your back straight and tighten your abs for stabilization. Extend your arms down in front of you so they are perpendicular to the floor. Face your palms inward and bend your elbows slightly.
Step 3
Squeeze your shoulder blades together and lift the dumbbells out to the sides so the weights are aligned with your shoulders.
Step 4
Lower the dumbbells to the starting position with a slow, controlled movement. Do not allow the dumbbells to swing.
Step 5
Repeat the motion for four sets of 12 to 15 repetitions.
Step 6
Train with moderately heavy dumbbells to challenge your muscles. Do not compromise your form in an attempt to lift too heavy.
References
- BodyBuilding: Bent-Over Dumbbell Rear Delt Raise
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
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