Dumbbell Incline Reverse Raise With Chest Supported (Skier)
Dumbbell Incline Reverse Raise With Chest Supported (Skier) Exercise Description
The dumbbell incline reverse raise (skier) is a chest-supported shoulder extension exercise that emphasizes the posterior deltoids while minimizing lower-back load. Lying prone on a low‑incline bench keeps the trunk stable so the movement comes from the glenohumeral joint instead of momentum. With a neutral grip and arms close to the torso, you sweep the dumbbells backward in line with your body—more of a straight‑arm “ski pole” motion than a wide reverse fly. Primary emphasis is on the posterior deltoid, with assistance from the latissimus dorsi and teres major during extension; the middle/lower trapezius and rhomboids stabilize the scapulae, and the rotator cuff maintains humeral head position. The goal is controlled shoulder extension to about the torso line without rib flare, shrugging, or elbow flexion.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Latissimus Dorsi, Teres Major
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Rhomboid Minor, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Lower Fibers, Trapezius - Middle 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: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Incline Reverse Raise With Chest Supported (Skier) Exercise
‘- Set an incline bench to about 30–45°. Lie prone with your chest/sternum supported and feet planted for balance.
– Hold dumbbells at arm’s length under your shoulders with a neutral grip (palms facing each other). Keep wrists straight and a slight, fixed bend in the elbows.
– Brace lightly through the trunk; maintain a neutral neck (gaze down) and neutral spine.
– Set the shoulders: gently depress and slightly retract the scapulae without lifting the chest off the bench.
– Initiate from the shoulders, not the elbows: sweep the arms straight back along your sides, keeping them close to the torso.
– Raise only until hands reach the hip line or just behind the torso without arching the lower back or flaring the ribs.
– Keep the shoulders down away from the ears; avoid shrugging.
– Pause briefly with control, feeling the rear delts engage.
– Return the dumbbells slowly to the start by allowing controlled shoulder flexion; keep elbows from bending and wrists neutral.
– Use a smooth, pain-free range of motion; avoid swinging or using momentum.
Dumbbell Incline Reverse Raise With Chest Supported (Skier) Tips
‘- Set the bench to about 30–45° and lie prone with your chest/sternum supported and feet planted for balance.
– Hold the dumbbells under your shoulders with a neutral grip, wrists straight, and a slight, fixed bend in the elbows.
– Keep your neck and spine neutral by bracing lightly through the trunk and gazing down.
– Gently depress and slightly retract your shoulder blades without lifting your chest off the bench.
– Initiate the movement from the shoulders, not the elbows, sweeping your arms straight back along your sides.
– Keep your arms close to your torso so the motion is a straight‑back “ski pole” sweep rather than a wide reverse fly.
– Raise only until your hands reach the hip line or just behind your torso, without arching your lower back or flaring your ribs.
– Keep your shoulders down away from your ears and avoid shrugging throughout the movement.
– Pause briefly at the back of the motion with control, focusing on rear‑delt engagement.
– Lower the dumbbells slowly by allowing controlled shoulder flexion, keeping elbows from bending, wrists neutral, and avoiding swinging or momentum.
Dumbbell Incline Reverse Raise With Chest Supported (Skier) Beginner Introduction
The dumbbell incline reverse raise (skier) is performed lying face‑down on a low incline bench with the chest resting on the pad, taking pressure off the lower back. From this supported position, the arms travel in a long, almost straight path alongside the body, sending the weights back toward the hips in a smooth, ski‑pole‑like motion rather than out to the sides. Because the bench stabilizes the torso and limits swinging, the work stays centered at the shoulder joint instead of coming from momentum or excessive arching.
This movement highlights the rear shoulders, with help from the lats and nearby upper‑back muscles that steady the shoulder blades. Smaller stabilizers around the shoulder joint guide the arm path so the hands move roughly in line with the torso, not excessively high behind it. The overall theme is controlled extension of the arms behind the body while the neck, ribs, and spine stay calm and steady, creating a focused way to train the back of the shoulders with reduced strain through the mid‑section and lower back.