Dumbbell Rear Delt Raise
Build strong, defined rear deltoids with the Dumbbell Rear Delt Raise. This isolation exercise effectively targets the posterior shoulder muscles,
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Rear Delt Raise
Dumbbell Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Raise
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell One Arm Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Lying One Arm Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Description
An exercise that targets the rear deltoids by lifting dumbbells from a bent-over position.
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How to do Dumbbell Rear Delt Raise
- 01Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- 02Setup
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.
- 03
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.
- 04
Continue lifting until your arms are roughly parallel to the floor, forming a 'T' shape with your body, focusing on contracting your rear deltoids.
- 05
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.
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What muscles does Dumbbell Rear Delt Raise work?
Dumbbell Rear Delt Raise primarily targets Deltoid Posterior. Secondary muscles include Brachialis, Brachioradialis, Deltoid Lateral, Levator Scapulae, Trapezius Upper Fibers, Wrist Flexors.
Is Dumbbell Rear Delt Raise good for beginners?
Dumbbell Rear Delt Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Rear Delt Raise?
You need Dumbbell to perform Dumbbell Rear Delt Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Rear Delt Raise?
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.
What are common mistakes when doing Dumbbell Rear Delt Raise?
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.
Related exercises
Barbell Rear Delt Raise
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Dumbbell Seated Shoulder Press (parallel grip)
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Dumbbell Incline One Arm Lateral Raise
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Alternate Side Press
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store