Shoulders · Dumbbell
Skier Dumbbell Bent Over Reverse Raise
How to do the skier dumbbell bent over reverse raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a dumbbell in each hand and hinge forward at the hips until your torso is near parallel to the floor. Keeping a soft bend in your elbows, sweep the dumbbells back and up behind you in a skier motion, squeezing your rear shoulders, then lower under control.
- 1Your rear delts and upper back driving the dumbbells back
- 2Shoulder blades squeezing together at the top of each rep
- 3A braced, stable torso holding the hinge position
Common mistakes
- Swinging the weight up with your lower back or momentum
- Rising out of the hinge as you raise the dumbbells
- Shrugging your shoulders toward your ears
Muscles worked
The skier dumbbell bent over reverse raise mainly works the rear delts and mid traps, with the lats, lower back, upper traps, and lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the skier dumbbell bent over reverse raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.