Home > Fitness Training > Exercise Database > Dumbbell Exercises > Bent Over Raises

Equipment Required: a pair of dumbbells, flat bench or chair

Technique

1. Starting by holding a dumbbell in each hand, and sit at the edge of a flat bench or chair.
2. Bend forward from the hips until your chest is directly above your knees.
3. Let your arms hang down to the sides of your body with the palms facing each other and the elbows slightly bent.
4. Raise the dumbbells up and out to the sides until they are parallel to the ground.
5. After a pause at the top, slowly lower the dumbbells back to the starting position.
6. Repeat until the set is completed

Key points to remember

• Make sure you keep the head aligned with the torso.
• All movements should be performed in a slow and controlled manner.

Alternatives

• See also the dumbbell forward raise and the dumbbell lateral raise

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Related Pages

• More Dumbbell Exercises
• Free weights for sale in the fitness store