Exercise guide
Stick Standing Rear Delt Raise
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
The Stick Standing Rear Delt Raise is a postural isolation exercise that targets the posterior deltoids and upper back using a stick to ensure symmetrical movement and a fixed path. It is highly effective for correcting rounded shoulders and developing the mind-muscle connection required for more complex pulling movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Hold a light stick or PVC pipe behind your back with an overhand grip, palms facing away from your body.
- Position your hands slightly wider than shoulder-width apart and hinge forward at the hips about 20 degrees.
- Retract your shoulder blades slightly and keep your chest proud.
How to do it
- Exhale as you lift the stick upward and away from your glutes, keeping your arms straight but not locked.
- Raise the stick as high as your mobility allows without leaning forward or shrugging your shoulders.
- Pause for one second at the peak of the movement to maximize the contraction in the rear deltoids.
- Inhale as you slowly lower the stick back to the starting position using a controlled 2-second eccentric tempo.
Form checklist
- Keep your neck neutral by looking at a spot on the floor a few feet in front of you.
- Avoid shrugging your shoulders toward your ears; keep the traps down and back.
- Ensure the movement is driven by the shoulders, not by swinging the torso or using momentum.
- Maintain a consistent slight bend in the elbows throughout the entire set.
Pro tips
- Imagine you are trying to pull the stick apart laterally as you lift to significantly increase posterior deltoid recruitment.
- Focus on the 'squeeze' at the top of the movement, feeling the back of your shoulders and the area between your shoulder blades work.
Make it harder
- Increase the forward hinge to a 45-degree angle to increase the range of motion and resistance against gravity.
- Incorporate a 3-second isometric hold at the top of every repetition.
Frequently asked
- What muscles does the stick standing rear delt raise work?
- The stick standing rear delt raise primarily targets the deltoids, and also works the rhomboids, rotator cuff, and trapezius as secondary muscles.
- What equipment do you need for the stick standing rear delt raise?
- The stick standing rear delt raise uses dumbbell.
- Is the stick standing rear delt raise good for beginners?
- Yes. The stick standing rear delt raise is a beginner-friendly movement and a strong foundation to build on.