Dumbbell bent-over lateral raise on a bench
| English Name | Bent Over Dumbbell Rear Delt Raise with Head on Bench |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | dynamic |
| Primary Muscle (EN) | Posterior Deltoid |
| Muscle Groups | Back muscles Shoulder Muscles |
|---|---|
| Workout Type | Isolated Strength training |
| Required equipment | Dumbbell |
💠 Exercise guide
The dumbbell bent-over lateral raise on a bench is an isolated and highly effective movement for targeting the posterior deltoid and the small muscles of the rear shoulder.
This exercise, by eliminating torso swinging, increases focus on the target muscle and prevents movement cheating.
Proper execution of this movement improves the form, size, and strength of the rear deltoid and reduces the risk of lower back injury compared to the free-form version.
The dumbbell bent-over lateral raise on a bench is an excellent option for increasing the definition of the rear deltoid muscles and improving shoulder girdle stability.
This movement is highly effective for bodybuilders and those looking to achieve a professional shoulder shape.
💠 How to perform the exercise
Preparation
✅ Choose a flat backrest or bench
✅ Gently place your head on the support.
✅ Legs slightly apart, knees bent, back straight
✅ Hold the dumbbell with your hands at your sides.
Execution method
✅ Raise your arms straight out to the sides and behind your body, with your elbows slightly bent.
✅ Continue the movement until your hands are at shoulder level.
✅ Maintain full control of range and speed of movement
✅ Slowly return the dumbbell to the starting position.
✅ Perform the movement with either or both hands.
Coaching tips and recommendations
✔ Use light weights to maintain proper form
✔ Avoid moving or swinging your torso.
✔ Elbow slightly bent and wrist along the forearm
✔ Raise the dumbbell to shoulder level or slightly higher.
✔ Keep the muscles in the back of the shoulder contracted throughout the movement
✔ Exhale when lifting weights.
✔ Warming up your shoulders and back before exercising is recommended.
Benefits of the exercise
1️⃣ Increase the strength and size of the posterior deltoid
2️⃣ Improve the separation and shape of the back shoulder
3️⃣ Increasing shoulder girdle stability
4️⃣ Reduce the risk of shoulder injuries
5️⃣ Activation of small, stabilizing shoulder muscles
6️⃣ Suitable for correcting shoulder asymmetry
7️⃣ Helps improve form in pressing and pulling movements
8️⃣ More safety than free-form diffusion
9️⃣ Can be performed with light to medium weight
🔟 Ideal for specialized shoulder and back programs
💠 Muscles engaged in the movement
The dumbbell bent-over lateral raise on a bench isolates the posterior deltoid, and the synergistic and stabilizing muscles assist in controlling and stabilizing the shoulder and torso to ensure the movement is executed precisely and effectively.
Main muscles
Synergistic muscles
Stabilizers
Posterior deltoid muscle
Posterior Deltoid Muscle
🔹 The posterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm backward, external rotation, and assisting in horizontal shoulder movements. Unlike the anterior and middle deltoids, it is less engaged in daily activities but is essential for shoulder muscle balance, strengthening the back, and preventing shoulder injuries.
🔹 The posterior deltoid is directly involved in pulling exercises and weightlifting movements. Weakness in this muscle can lead to shoulder drooping, reduced endurance of the upper back, and an increased risk of injury to the glenohumeral (shoulder) joint.
✅ Persian Name: Deltoid Khalfi | Deltoid Poshti
✅ Latin Name: Posterior Deltoid
✅ Common Names: Posterior part of the deltoid muscle | Posterior head of the shoulder
✅ Location:
🟡 Located on the posterior (back) side of the shoulder, behind the shoulder joint.
🟡 A superficial muscle that, along with the anterior and middle parts, completes the deltoid muscle.
🟡 Primarily responsible for moving the arm backward (extension), external rotation, and assisting in horizontal shoulder movements.
✅ 🔹 Origin
✔ Spine of the scapula (Spine of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the posterior deltoid:
✔ Arm extension – moving the arm backward (such as pulling a rope or cable)
✔ External rotation of the arm – rotating the hand outward away from the body
✔ Horizontal adduction – assisting arm movement backward on a horizontal plane (such as reverse fly)
✔ Stabilizing the shoulder joint during pulling and resistance exercises
📌 Movements that activate the posterior deltoid:
✔ Pulling exercises such as rowing, pull-ups, and face pulls
✔ Resistance training like reverse fly, bent-over lateral raise, and rear cable pulls
✔ Sports movements such as javelin throwing and butterfly swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Composed mostly of fast-twitch fibers for powerful and quick pulling movements
✔ Plays a crucial role in stabilizing pulling actions and enhancing upper back endurance
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in pulling and resistance exercises such as pull-ups, rowing, and reverse fly
✔ Plays an important role in wrestling, gymnastics, weightlifting, and swimming
✔ Weakness in this muscle can cause shoulder drooping and limit pulling movements
✅ 🧗🏻♂️ Strength and Endurance
✔ One of the most important muscles for maintaining shoulder balance and preventing injuries from asymmetrical training
✔ Strengthening it improves upper back stability and enhances motor control during strength exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), responsible for controlling the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ A vital muscle for maintaining shoulder muscle balance and preventing rounded shoulders
✔ Plays an important role in pulling, resistance, and sports activities like wrestling and swimming
✔ Weakness can lead to muscular imbalance and increased strain on the front shoulder muscles
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong synergy with the middle deltoid, back muscles, rotator cuff muscles, and lower trapezius
✔ Weakness in this muscle can reduce shoulder joint performance and limit range of motion
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the posterior deltoid increases the risk of injury during pressing and pulling exercises.
✔ Excessive strain during heavy weight training may cause tendon strains and inflammation in the rear shoulder region.
✅ 🏋🏻♂️ Strength Training Exercises for the Posterior Deltoid
1️⃣ Reverse Fly with Dumbbells – one of the best exercises to strengthen the posterior deltoid
2️⃣ Bent-over Lateral Raise with Dumbbells – effective for increasing muscle size
3️⃣ Face Pull – a specialized exercise to enhance upper back stability
4️⃣ Single Arm Row with Dumbbells – combines strengthening of the posterior deltoid and back muscles
5️⃣ Reverse Cable Fly – provides continuous tension on this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and overhead to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce tension and enhance blood circulation
✅ Fun Fact
✔ The posterior deltoid is often undertrained in workout programs but is essential for shoulder stability and endurance.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing the posterior deltoid can disrupt shoulder muscle balance and increase the risk of shoulder injuries.
🔴 Name and Location: A superficial muscle located at the back of the shoulder joint, responsible for pulling and rotational movements of the arm.
🟠 Anatomy: Originates from the spine of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Moving the arm backward (extension)
✔ External rotation of the arm
✔ Assisting pulling movements in resistance training
🟢 Physiology: Predominantly composed of fast-twitch fibers for powerful and rapid pulling movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a key role in resistance sports, weightlifting, and gymnastics.
🟤 Exercises: Reverse fly, bent-over lateral raise, face pull, rowing.
⚫ Fun Fact: One of the most important muscles for maintaining shoulder balance and preventing rounded shoulders.
Rhomboid Major Muscle
Rhomboid Major Muscle
The rhomboid major is one of the superficial muscles of the back, located between the spine and the scapula. It lies adjacent to the rhomboid minor muscle and is responsible for retracting the scapula towards the spine, stabilizing the shoulder, and assisting with scapular movements. Strengthening this muscle helps improve posture, prevent shoulder drooping, and reduce pain in the area between the shoulder blades.
✅ Persian Name: Rhomboid Major
✅ Latin Name: Rhomboid Major
✅ Common Name: Large Rhomboid Muscle
✅ Location:
🟡 A relatively deep muscle located between the thoracic vertebrae and the scapula.
🟡 It lies beneath the trapezius muscle and works in conjunction with the rhomboid minor muscle.
🟡 It plays a key role in scapular retraction and stabilizing the position of the shoulders.
✅ 🦾 Origin
✔ Thoracic vertebrae T2 to T5
✅ 🦿 Insertion
✔ Medial border of the scapula (from the scapular spine to the inferior angle)
✅ 📌 Function and Responsibilities of the Muscle
🔹 The rhomboid major performs the following functions:
1️⃣ Scapular Retraction
✔ Similar to bringing the shoulder blades closer together during a rowing motion.
2️⃣ Shoulder Stability
✔ Helps maintain the scapula in the proper position to prevent shoulder drooping.
3️⃣ Downward Rotation of the Scapula
✔ Assists in rotating the scapula when lowering the arm.
✅ Main Functions:
✔ Retracting the scapula towards the spine
✔ Stabilizing the scapula for arm movements
✔ Assisting in improving posture and reducing neck strain
✅ 💪🏻 Muscle Fiber Type
✔ Predominantly composed of slow-twitch fibers (Type 1) for endurance and stability.
✔ Contains fast-twitch fibers (Type 2) for quicker movements, such as sudden shoulder reactions.
✅ 🏋🏻♂️ Role in Movement and Sports Performance
✔ Plays a key role in rowing, weightlifting, swimming, and martial arts.
✔ Strengthening this muscle enhances shoulder retraction strength and upper body stability.
✔ Weakness in this muscle can lead to shoulder drooping and reduced strength in pulling movements.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ The strength of this muscle is crucial for shoulder stability and preventing injuries caused by scapular imbalances.
✔ Weakness in this muscle may lead to pain between the shoulder blades and reduced arm range of motion.
🧠 Innervation | Neural Control
✔ Dorsal Scapular Nerve (C4, C5)
🩸 Blood Supply
✔ Dorsal Scapular Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Effective in sports such as bodybuilding, swimming, rowing, weightlifting, and boxing.
✔ Active in upper body pulling and endurance movements like pull-ups and rowing.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works with the trapezius, rhomboid minor, and scapular muscles to stabilize and move the shoulder.
✔ Weakness in this muscle increases pressure on the neck muscles and reduces shoulder stability.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to chronic pain in the area between the shoulder blades.
✔ Failure to strengthen this muscle can cause shoulder drooping and increased pressure on the neck.
✅ 🏋🏻♂️ Main Exercises for Strengthening the Rhomboid Major Muscle
1️⃣ Bent-Over Rows – The strongest exercise for this muscle
2️⃣ Wide-Grip Pull-Ups – Strengthens the back and rhomboids
3️⃣ Face Pulls – Enhances shoulder strength and stability
4️⃣ One-Arm Dumbbell Row – Deep activation of muscles between the shoulder blades
5️⃣ Narrow-Grip Lat Pulldown – Improves shoulder and scapular muscle strength
✅ 🧘🏻♀️ Stretching and Recovery
✔ Scapular Stretch – Reduces tension and increases flexibility
✔ Upper Back Stretch – Improves range of motion and reduces stiffness
✅ Interesting Fact:
✔ The rhomboid major muscle is often weakened due to poor posture and slouching, which is why corrective exercises for it are highly recommended.
✅ Practical Tip:
✔ To prevent pain between the shoulder blades, combining strength exercises (like rowing) with stretching exercises (such as upper back and shoulder stretches) is very effective.
🔴 Name and Location: A muscle between the spine and scapula, located beneath the trapezius muscle.
🟠 Anatomy: Originates from the thoracic vertebrae (T2-T5) and attaches to the medial border of the scapula.
🟡 Function: Scapular retraction, stabilizing the shoulder position, downward rotation of the scapula.
🟢 Physiology: Contains slow-twitch fibers for endurance and stability.
🔵 Innervation: Dorsal scapular nerve (C4, C5).
🟣 Importance: Active in bodybuilding, rowing, weightlifting, swimming.
🟤 Exercises: Bent-over rows, pull-ups, face pulls, lat pulldown.
⚫ Interesting Fact: Plays an important role in posture and preventing shoulder drooping.
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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