Bent Over Raise

This exercise is sometimes also called a reverse fly

Teaching points

• Place one knee and the same hand on a bench, with the opposite foot on the ground and a dumbbell in the opposite hand
  
  
• Lean forwards so that your back is parallel to the floor
  
  
• Hang the weighted arm down with the hand near the floor and elbow straight
  
  
• Raise the arm out to the side, until the arm is also parallel to the floor
  
  
• Under control, slowly lower the arm back to the starting position

Variations & progressions

• Perform with your elbow bent to a right angle to make the exercise slightly easier

Muscles worked

• Posterior fibres of Deltoid
  
  
• Trapezius

Alternative exercises

• Reverse fly using a resistance band
  
  
• Seated row machine

Related injuries

• Shoulder Impingement
  
  
• Dislocated Shoulder