Bent Over Raise
The bent over raise is also sometimes known as a reverse fly. It works the scapula stabilisor muscles.
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.
