Posterior Deltoid

Dumbbell Bent-Over Raise

Start position

Standing with a dumbbell in each hand, bend over at the hips until your torso is just about parallel to the floor
Keep your chest out, back flat and your knees slightly bent
let the dumbbells hang directly beneath you with your elbows straight but not locked out, palms facing each other
All repetitions begin from this position

Movement Phases

With palms facing each other, raise the dumbbells to ear level, keeping your elbows slightly ben
Lower the dumbbells to the starting position


With your torso flat and parallel to the floor, emphasis is placed on the posterior deltoid

Primary: Posterior deltoid
Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major

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