Dumbbell Bent Over Reverse Raise (Skier)
Dumbbell Bent Over Reverse Raise (Skier) Exercise Description
The Dumbbell Bent Over Reverse Raise (skier) is a hip‑hinged reverse fly that targets the posterior deltoids with strong assistance from the middle trapezius and rhomboids. Performed correctly, it emphasizes horizontal abduction of the shoulders while the scapulae stay controlled—retracting and depressing without shrugging. The hinge position demands a neutral spine and braced trunk so the movement happens at the glenohumeral joints, not the low back. A slight elbow bend and neutral wrists help keep tension in the rear delts and reduce reliance on momentum. This pattern builds posterior‑shoulder strength and scapular control that complements pressing and pulling work.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Infraspinatus, Rhomboid Major, Rhomboid Minor, Teres Minor, Trapezius - Middle Fibers
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Bent Over Reverse Raise (Skier) Exercise
‘- Stand tall holding dumbbells at your sides, feet about hip‑width, palms facing each other.
– Hinge at the hips until your torso is roughly 30–45 degrees from parallel to the floor; keep knees softly bent and spine neutral.
– Set your shoulders: gently draw shoulder blades down and together; keep your neck long and gaze toward the floor.
– With a slight elbow bend, raise the arms out to the sides in a wide arc (horizontal abduction) until upper arms align with your shoulders/torso.
– Keep wrists neutral; rotate thumbs slightly up to maintain gentle external rotation.
– Pause briefly at the top while keeping the rib cage down and shoulders away from ears.
– Lower the weights slowly along the same path until hands are under the shoulders; maintain your torso angle.
– Move smoothly—no swinging, shrugging, or bouncing.
– Keep the hinge, core bracing, and breathing steady throughout the set.
Dumbbell Bent Over Reverse Raise (Skier) Tips
‘- Hinge at the hips until your torso is about 30–45 degrees from parallel to the floor, keeping your spine neutral.
– Keep knees softly bent to help you maintain the hinge without moving through the low back.
– Gently draw your shoulder blades down and together before you start raising the dumbbells.
– Keep your neck long with your gaze toward the floor so your head stays in line with your spine.
– Maintain a slight bend in your elbows and raise your arms in a wide arc until your upper arms line up with your shoulders/torso.
– Keep wrists neutral and rotate thumbs slightly up to maintain gentle external rotation.
– Pause briefly at the top with your rib cage down and shoulders away from your ears.
– Lower the weights slowly along the same path until your hands are under your shoulders, keeping your torso angle constant.
– Move smoothly without swinging, shrugging, or bouncing, and keep your hinge, core bracing, and breathing steady throughout the set.
Dumbbell Bent Over Reverse Raise (Skier) Beginner Introduction
In the Dumbbell Bent Over Reverse Raise (skier), the body folds at the hips while the arms sweep wide with dumbbells in hand. This creates a reverse-fly style motion that challenges the rear shoulders most, with strong involvement from the upper back around the shoulder blades. The torso stays angled forward, encouraging a natural back position and a firm, supportive midsection so the action centers on the shoulder joints instead of the lower spine.
A gentle bend at the elbows and straight, relaxed wrists guide the weights through a smooth arc rather than a swing. As the arms move out to the sides, the shoulder blades glide down and in toward the spine, building awareness and control around that area instead of a shrug. The pattern highlights steady, muscle-driven lifting, calm breathing, and precise positioning. Over time, it serves as a valuable balance to pressing and pulling exercises by strengthening the backside of the shoulders and refining shoulder-blade movement.