Also called “bentover dumbbell raises”, this exercise can be done while seated or standing or lying in prone position on the bench(I will be speaking on the behalf of the standing version) If you have a difficult time standing and performing the exercise, you may use a bench in which you place your head against the bench (while it is in the incline position); although I find that uncomfortable myself. I have done the seated and standing and I don’t really have a preference, but I do like this exercise. Like any exercise you will want to make sure you are doing this movement correctly with the proper form or technique, otherwise injury can occur. The above video demonstrates the exercise. For a written step-by-step explanation, read below:
- Grasp a pair of dumbbells with a neutral grip (palms will be facing each other), feet shoulder width apart.
- Bend slightly at the knees, while bringing your torso forward by bending at the waist
- You should keep your head up and eyes facing forward (although this sometimes gets overlooked when performing this exercise)
- Both elbows should be slightly bent, and dumbbells directly under your chest (dumbbells should not be touching) – this will be the starting position – steps 1 -4 .
- Move at the shoulders, raise your arms to your sides until your arms are parallel to the floor. Continue to keep the slight bend in your elbows throughout the movement
- Squeeze your shoulder blades at the height of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat for desired reps
So as you can tell just by reading the instructions, there is a lot to keep in mind for your safety.
- A shoulder exercise
- Target the upper back muscles
- Progress in weight slowly
This exercise is easy to see when someone is using too heavy of weights, because they don’t have control and they are not able to maintain proper form/technique. Make sure to not be one of those people, otherwise, you will be crying of pain later (the bad kind). Does anyone else like this particular exercise? what position do you prefer to do it in? What weight in dumbbells do you use when performing this exercise? Let me know what you think.
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Your Fitness Blogger,