Description
An exercise that targets the rear deltoids by lifting dumbbells from a bent-over position.
How to Do Dumbbell Rear Delt Raise
- 1Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- 2Setup
Hinge forward at your hips, keeping a slight bend in your knees and a straight back, until your torso is nearly parallel to the floor. Let the dumbbells hang directly below your shoulders.
- 3
Keeping a slight, consistent bend in your elbows, initiate the movement by squeezing your shoulder blades together and raising the dumbbells out to the sides.
- 4
Continue lifting until your arms are roughly parallel to the floor, forming a 'T' shape with your body, focusing on contracting your rear deltoids.
- 5
Slowly and with control, lower the dumbbells back to the starting position, resisting gravity throughout the entire descent.
Tips
- Maintain a slight, consistent bend in your elbows throughout the movement; locking them out can strain the joint, while too much bend can turn it into a row.
- Focus intently on contracting your rear deltoids to lift the weight, imagining pulling your elbows out and back, rather than just lifting the dumbbells.
- Control the eccentric phase by slowly lowering the dumbbells, resisting gravity to maximize muscle engagement and prevent injury.
- Keep your neck in a neutral position, aligning your gaze with the floor a few feet in front of you to prevent neck strain and help maintain a flat back.
Common Mistakes
- ×Using too much momentum by swinging the dumbbells reduces rear deltoid activation; reduce the weight and focus on a slow, deliberate raise.
- ×Raising arms too high, significantly above parallel, shifts the emphasis from the rear deltoids to the traps; stop when your arms are roughly parallel to the floor.
- ×Rounding the back compromises spinal safety and reduces stability; maintain a neutral spine by engaging your core and keeping your chest up.
Variations
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell Raise
Sculpt wider, stronger shoulders with the Dumbbell Lateral Raise. This isolation exercise targets your lateral deltoids by lifting weights to shoulder
Dumbbell One Arm Lateral Raise
Isolate and strengthen your lateral deltoids with the Dumbbell One Arm Lateral Raise. This effective exercise builds wider, more defined shoulders.
Dumbbell Lying One Arm Rear Lateral Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.
Related Exercises
Barbell Rear Delt Raise
Target your posterior deltoids with the Barbell Rear Delt Raise. This isolation exercise strengthens the back of your shoulders for improved posture and
Dumbbell Seated Shoulder Press (parallel grip)
Build strong, well-defined shoulders with the seated dumbbell shoulder press. This exercise targets your deltoids and triceps for upper body strength and
Dumbbell Incline One Arm Lateral Raise
Build wider, more defined shoulders with the Dumbbell Incline One Arm Lateral Raise.
Dumbbell Alternate Side Press
Perform the Dumbbell Alternate Side Press to effectively build strong, sculpted shoulders.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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