Bent Over Dumbbell Rear Delt Raise With Head On Bench

What it is

This exercise isolates and strengthens the posterior deltoids, the rear part of your shoulder muscles, using dumbbells. You perform a bent-over raise while stabilizing your upper body by resting your head on a bench. This setup helps prevent momentum and ensures precise muscle targeting.

Technique tips

• Support your forehead on the bench for torso stability.
• Keep your back straight and torso parallel to the floor.
• Maintain a slight bend in your elbows throughout the lift.
• Lift the dumbbells directly out to the sides, not backward.
• Exhale as you raise the weights; avoid swinging your body.
• Control the descent of the dumbbells back to the start.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.