Posterior Raise - Bent Over Dumbbell Wide Stance

Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght

Beginner Rear Shoulders Biceps Lats Traps Strength Dumbbell Pull Compound Gym

Purpose: This exercise strengthens the rear deltoid muscle area.

Benefits: This exercise isolates the posterior delt muscle.

Stand with your feet wider than shoulder-width apart. Hold the dumbbells with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbells hang down with your elbows slightly bent. This is the starting position. Lift the dumbbells in a circular motion to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.


The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.

Step 1

While standing bent over with your knees slightly bent, holding dumbbells straight down, elbows slightly bent.

posterior-raise-bent-over-dumbbell-wide-stance-step-0

Stand with your feet wider than shoulder-width apart. Hold the dumbbells with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbells hang down with your elbows slightly bent. This is the starting position

Step 2

Raise dumbbells in an arc to the side to the level of your ears.

posterior-raise-bent-over-dumbbell-wide-stance-step-1

Lift the dumbbells to the side up in line with your ears. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.

Step 3

Lower the weight slowly to the starting position.

posterior-raise-bent-over-dumbbell-wide-stance-step-2

Lower the weight slowly to the starting position. Inhale during this movement. Hold the dumbbells with an overhand grip (palms facing inward). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the dumbbells hang down with your elbows slightly bent.