Single Dumbbell Bent Over Overhead Raise
Bent-over position increases rear-delt and upper-back involvement during the raise.
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: shoulders. Secondary: upper back, rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~29 kcal |
How to do it
- Hinge at the hips holding a single dumbbell.
- Raise the dumbbell in an overhead or high arc path.
- Keep a slight bend in the elbow and core braced.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Dumbbells
Coaching tips
Benefits
Bent-over position increases rear-delt and upper-back involvement during the raise.
Common mistakes
Avoid swinging the weight or rounding the lower back.
Make it harder
Increase weight or slow the tempo.
Make it easier
Use a lighter dumbbell or reduce range.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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