Bent-over dumbbell raises

At the top position, your arms should be slightly bent at the elbows, with the elbows "looking" up at the ceiling. Avoid jerking your back and don’t use a heavy weight. The back should be arched, and the dumbbells should be lifted to shoulder level. Recently, I have hardly used this exercise in my training practice, as I find it not very effective.

Nuances and Mistakes

1. You can perform this exercise with one or both arms, either sitting or standing. However, the incline should be close to parallel to the floor. This incline cannot be achieved when sitting. The less you lean forward, the more load is transferred to the medial deltoid.

2. Keep your arms slightly bent at the elbows throughout the entire movement. Ideally, the elbows should point upward, not backward. This position maximally engages the rear deltoids, but achieving this can be quite challenging in practice and largely depends on flexibility in the shoulder joints.

3. Avoid using your back for assistance. Do not squeeze your shoulder blades together. Instead, raise your arms so that your elbows are approximately at shoulder height, or slightly lower, but not higher.

4. Your back should be straight. Avoid slouching or rocking your back. Remember to lift the weight with muscle strength, not by inertia.

5. Slightly bend your knees. This will help you maintain a straight back by allowing it to tilt properly.

6. Try to maintain the initial inclination of your back throughout all sets.

7. Some people find it convenient to rest their foreheads against a soft backrest. You can give it a try.