Shoulders
The main area this variation is designed to train.
Exercise guide
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Learn how to do the Bent Over Dumbbell Rear Delt Raise With Head On Bench exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: raise. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Bent Over Dumbbell Rear Delt Raise With Head On Bench
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
- Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
Benefits
- Builds strength and control through the shoulders region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Shoulder Workout
A shoulder session built around pressing and higher-rep delt work.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Alternating Deltoid Raise
Alternating Deltoid Raise is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Incline Shoulder Raise
Dumbbell Incline Shoulder Raise is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Raise
Dumbbell Raise is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseDumbbell Scaption
Dumbbell Scaption is a beginner strength that mainly trains your shoulders using dumbbell.
View exerciseFAQ
Common questions about Bent Over Dumbbell Rear Delt Raise With Head On Bench.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Bent Over Dumbbell Rear Delt Raise With Head On Bench work?
Bent Over Dumbbell Rear Delt Raise With Head On Bench mainly works the shoulders. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Bent Over Dumbbell Rear Delt Raise With Head On Bench beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Bent Over Dumbbell Rear Delt Raise With Head On Bench?
You will usually need Dumbbell for this variation.
How should I progress Bent Over Dumbbell Rear Delt Raise With Head On Bench?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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