Dumbbell Bent Over Reverse Raise (skier) (male)

Dumbbell Bent Over Reverse Raise demonstration gif

Instructions:

  • 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at arm's length in front of your thighs.
  • 2Lower your torso to form a 45-degree angle with the floor, while keeping your arms straight.
  • 3Maintain a slight bend in your elbows, raise the dumbbells to the sides until they're at shoulder level.
  • 4Pause momentarily, then slowly return the weights back to the starting position.
  • 5Repeat for the desired number of repetitions.

Tips:

  • Keep your back straight and focus on using your deltoid and trapezius muscles.
  • Avoid using your back or legs to lift the weights.
  • The movement should be slow and controlled throughout.
  • Ensure your hands are raising at the same level to maintain balance.

Dumbbell Bent Over Reverse Raise: A Complete Guide

The dumbbell bent over reverse raise, often referred to as the dumbbell bent over reverse fly, is an effective exercise targeting the shoulders, particularly the rear deltoids. This exercise not only contributes to shoulder definition but also aids in improving posture and upper body strength.

How to Perform the Dumbbell Bent Over Reverse Raise

  1. Begin by holding a dumbbell in each hand with your palms facing each other.
  2. Bend slightly at the knees and hinge forward at the hips, keeping your back straight. Your torso should be nearly parallel to the ground.
  3. With a controlled motion, lift the dumbbells out to the side, keeping a slight bend in your elbows.
  4. Raise the weights until your arms are parallel to the floor, squeezing your shoulder blades together at the top of the movement.
  5. Lower the dumbbells back to the starting position and repeat for the desired number of repetitions.

Tips for a Successful Workout

  • Engage your core to stabilize your body throughout the exercise.
  • Choose an appropriate weight that allows you to maintain form; starting with lighter weights can be beneficial.
  • To switch up your routine, consider variations such as the seated dumbbell bent over reverse fly or dumbbell single arm bent over reverse fly.
  • Maintain a slow and controlled movement to fully activate the target muscles.

Alternative Exercises

If you're looking for alternatives, the bent over dumbbell row is an excellent choice for engaging similar muscle groups. The double dumbbell bent over reverse fly can also be a great variation that enhances shoulder stability.

Incorporating the dumbbell bent over reverse raise into your workout routine can lead to improved shoulder strength and aesthetics. Whether you're an experienced weightlifter or a beginner, this exercise is a valuable addition to any fitness program.

Dumbbell Bent Over Reverse Raise Muscles Worked

Arms

Back

Core

Legs