Head Supported Dumbbell Rear Lateral Raise

Stand facing an incline bench, bend your knees slightly, and hinge at your hips to lean your torso forward. Rest your forehead lightly on the top of the bench and let the dumbbells hang below your shoulders.

With a slight bend in your elbows, raise the dumbbells out to the sides up to shoulder height. With your forehead on the bench, do not lift your torso; think of opening only your arms outward.

Pause briefly at shoulder height, then slowly lower the dumbbells. Keep your forehead position and torso angle unchanged and control the speed on the way down.

Focus on your rear delts opening and closing your arms. Supporting your head reduces neck and torso movement, making it easier to focus on your rear delts than in a regular bent-over lateral raise.

Pressing your forehead hard into the bench to brace can strain your neck. Just rest your forehead lightly and hold your torso angle with your core and legs.

Exhale as you raise the dumbbells out and inhale as you lower them. A steady breathing rhythm makes it easier to hold the bent-over position.

First adjust the bench angle so your forehead rests at a comfortable height. Since torso momentum is removed, start with a lighter weight than usual.