Dumbbell Rear Delt Raise

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a dumbbell in each hand using a neutral grip (palms facing each other).
2. Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and knees slightly bent.
3. Let the dumbbells hang directly beneath your shoulders with a slight, fixed bend in your elbows.
4. Engage your core to stabilize your spine and maintain a neutral neck position.

How to do it

1. Exhale as you raise the dumbbells out to your sides in a wide arc until they are level with your shoulders.
2. Focus on pulling with your elbows rather than your hands to maximize rear delt recruitment.
3. Inhale as you slowly lower the weights back to the starting position under full control.
4. Maintain a steady 2-1-2 tempo, avoiding any bouncing or swinging at the bottom of the rep.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or neck.
• Do not use momentum or 'swing' the weights up using your hips.
• Ensure your arms move directly out to the sides, not back toward your hips.
• Avoid shrugging your shoulders toward your ears to keep the traps from taking over.

Pro tips

• Imagine trying to touch the side walls with the dumbbells rather than lifting them 'up' to emphasize the rear deltoid.
• Rotate your wrists slightly so your pinkies are higher than your thumbs at the top of the movement for peak contraction.

Make it harder

• Incorporate a 2-second isometric hold at the top of each repetition to increase time under tension.
• Perform the movement seated on the edge of a bench to further eliminate leg drive and momentum.

Frequently asked

What muscles does the dumbbell rear delt raise work?

The dumbbell rear delt raise primarily targets the deltoids, and also works the erector spinae, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the dumbbell rear delt raise?

The dumbbell rear delt raise uses dumbbell.

Is the dumbbell rear delt raise good for beginners?

The dumbbell rear delt raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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