Dumbbell Bent Over Reverse Raise Skier

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body).
2. Hinge at the hips to lean your torso forward at a 45-degree angle, keeping your back flat and core engaged.
3. Allow the dumbbells to hang naturally under your shoulders with a very slight bend in the elbows.

How to do it

1. Exhale as you sweep the dumbbells back and upward toward your hips in a smooth arc, keeping your arms close to your sides.
2. Continue the movement until your arms are slightly past your torso, squeezing your shoulder blades and triceps at the top.
3. Inhale as you slowly lower the weights back to the starting position under control, avoiding any swinging momentum.
4. Maintain a controlled 2-1-2-0 tempo: two seconds up, a one-second pause at the top, and two seconds down.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or craning your neck.
• Ensure the movement comes from the shoulders, not by bending and straightening the elbows.
• Keep your chest proud and shoulders pinned back to prevent internal rotation.
• Maintain a stable lower body stance to prevent rocking back and forth.

Pro tips

• Focus on 'reaching' the dumbbells toward the wall behind you rather than just lifting them up to maximize rear delt engagement.
• At the top of the movement, slightly rotate your thumbs outward to further isolate the posterior deltoid.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
• Perform the exercise from a deeper hinge (torso parallel to the floor) to increase the range of motion and gravitational resistance.

Frequently asked

What muscles does the dumbbell bent over reverse raise skier work?

The dumbbell bent over reverse raise skier primarily targets the erector spinae, lats, and rhomboids, and also works the biceps, deltoids, forearms, and trapezius as secondary muscles.

What equipment do you need for the dumbbell bent over reverse raise skier?

The dumbbell bent over reverse raise skier uses dumbbell.

Is the dumbbell bent over reverse raise skier good for beginners?

The dumbbell bent over reverse raise skier is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Bent Over Reverse Raise SkierIntermediate · erector spinae, lats, and rhomboids
• Front LeverAdvanced · biceps, erector spinae, lats, and rhomboids
• Kneeling Thoracic RotationIntermediate · erector spinae, lats, obliques, rhomboids, and trapezius
• Split Jump Twist RowIntermediate · biceps, deltoids, erector spinae, lats, and rhomboids