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Reverse Dumbbell Raise

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

The reverse dumbbell raise builds up the back portion of the shoulders as well as the traps. Strong shoulders and traps improve posture and reduce upper neck and shoulder strain.

Muscles worked
Rear deltoids, traps

Starting position

  • Whether you're standing, seated, or face down on an incline bench, hold dumbbells with palms toward each other at a slight angle so that your pinky leads the hand in the upward movement. (see photo 1).

  • Keeping your traps relaxed throughout the movement (do not shrug), sweep out, creating a "wingspan" by flexing shoulders (see photo 2). Bring the dumbbells to a position parallel with the top of your shoulders (see photo 3.) Keep your back flat and your rear out.
  • Lower your arms back to the starting position following the same trajectory.
  • About Mike Clausen: Clausen is the founder and co-owner of Diakadi Body Personal Training and Wellness Center, which was voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E.- and N.A.S.M.-certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.