Dumbbell Incline Reverse Raise With Chest Supported Skier

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie prone (face down) on the bench with your chest firmly supported and feet planted on the floor for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms hanging straight down.
4. Retract your shoulder blades slightly to create a stable platform for the movement.

How to do it

1. Exhale and sweep the dumbbells back toward your hips in a wide arc, keeping your arms straight with a very slight bend in the elbows.
2. Continue the movement until the dumbbells are slightly past your hips, focusing on squeezing the rear delts and triceps at the top.
3. Inhale and slowly lower the weights back to the starting position using a controlled 2-second eccentric phase.
4. Maintain a steady tempo, avoiding any bouncing or jerking at the bottom of the rep.

Form checklist

• Keep your chest glued to the bench to prevent using lower back momentum.
• Maintain a neutral spine by looking at a spot on the floor about a foot in front of the bench.
• Ensure the movement comes from the shoulder joint, not by bending the elbows.
• Keep your wrists straight and firm throughout the entire range of motion.

Pro tips

• At the peak of the movement, slightly rotate your pinkies toward the ceiling to maximize posterior deltoid recruitment.
• Think about reaching for the wall behind you rather than just lifting the weights up to increase the stretch and tension.

Make it harder

• Add a 2-second isometric pause at the top of each rep to maximize the mind-muscle connection.
• Incorporate a 'top-half' partial rep after every full rep to increase time under tension for the rear delts.

Frequently asked

What muscles does the dumbbell incline reverse raise with chest supported skier work?

The dumbbell incline reverse raise with chest supported skier primarily targets the lats, trapezius, and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline reverse raise with chest supported skier?

The dumbbell incline reverse raise with chest supported skier uses dumbbell.

Is the dumbbell incline reverse raise with chest supported skier good for beginners?

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

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