Bent Over Dumbbell Rear Delt Raise With Head On Bench

Elevación Posterior Inclinado con Mancuerna

beginnerdumbbellShoulders (Rear)isolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

shoulders

Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat the recommended amount of repetitions.

Ponte de pie sosteniendo una mancuerna en cada mano con un banco inclinado frente a ti.
Manteniendo la espalda recta, inclínate hacia adelante hasta que la frente toque el banco. Deja los brazos colgar perpendiculares al suelo con las palmas enfrentadas y el torso paralelo al suelo. Esta será tu posición inicial.
Manteniendo el torso estático y los brazos rectos con ligera flexión en los codos, eleva las mancuernas hacia los lados hasta que ambos brazos estén paralelos al suelo. Exhala al subir. Evita balancear el torso.
Tras un segundo de contracción arriba, baja lentamente las mancuernas a la posición inicial.
Repite la cantidad de repeticiones recomendadas.