Bent Over Lat. Raises (Db)


Muscle Worked

Primary - back head of deltoids, greater rhomboids.
Secondary-middle part of trapezius.


  • Up on an incline bench (about 30 degree) on your stomach. Stabilize your head with the strength of muscles in natural extension of your spine.
  • Hold the Dumbbell in each hand in front of you. In the beginning your hands should be under the bench about 4" wider apart than your shoulders.
  • Your palms should be facing one another, keep your arms slightly bent.
  • Raise both arms simultaneously and evenly in circular motion to shoulder level.
  • Keep the arms slightly bent, in the shoulder axis throughout the movement.
  • Repeat.


  • The upper part of your body should remain on the bench throughout the exercise.
  • Use lighter weights initially. By using heavy weights, the exercise will train bigger & smaller muscles, such as latisimus dorsi or upper part of trapezius.