Head-Supported Bent-Over Dumbbell Lateral Raise (Shoulders)

The head-supported bent-over lateral raise is an effective isolation movement used specifically for developing the rear deltoids. Keeping your head stable on the bench prevents you from cheating during the exercise but you have to train with less weight.

Going too heavy will compromise good form and increase the risk of developing a joint injury. So, train smart and feel the posterior deltoids contract during the movement. It’s important to work the deltoids thoroughly so make sure to train with enough sets to exhaust the muscle. And the rear deltoids when fully developed will give your torso a more complete look, so give them lots of attention.

In This Exercise:

• Target Muscle Group: Posterior Deltoid
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Beginner

Exercise Instructions

1. Rest your head on the top of a raised bench. 
2. Bend your knees and arch your back slightly. 
3. Raise both dumbbells laterally and contract your rear deltoids. 
4. Lower the dumbbells to the beginning position and repeat the movement.

Variations & Tips:

• Avoid using too much weight as it’ll be harder to perform the exercise effectively. 
• Turn your wrists slightly outward to avoid internal shoulder rotation which is dangerous for your joints.
• The head-supported bent-over dumbbell lateral raise is a great movement for really isolating the rear shoulders. 

Watch: How to do the head-supported bent-over dumbbell lateral raise