Exercise Guide

How to do dumbbell rear delt raise

Master the setup, range of motion, and tempo for safer, more effective reps.

This exercise focuses on the often-neglected posterior deltoid muscle located on the back of the shoulder. By leaning forward and raising dumbbells out to the sides, you improve shoulder symmetry and posture. Strong rear delts are crucial for stabilizing the shoulder joint during heavy pressing movements and for creating a complete, rounded look to the upper body and shoulders.

Stats

TIER

DIFFICULTY

Untrained to Advanced

EQUIPMENT

Dumbbell

TARGET MUSCLES

Rear Shoulder, Traps

Instructions for Proper Form

Setup:

Dumbbell Placement: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Body Position: Hinge forward at your hips, keeping your back flat and core engaged, until your torso is almost parallel to the floor. Let the dumbbells hang straight down from your shoulders, palms facing each other.

The Lift:

Raise the Dumbbells: Keeping your arms straight and elbows slightly bent, raise the dumbbells out to your sides until your arms are parallel to the floor. Focus on using your rear deltoid muscles to lift the weights.
Squeeze at the Top: Pause briefly at the top of the movement, squeezing your shoulder blades together.
Controlled Lowering: Slowly lower the dumbbells back to the starting position, resisting the pull of gravity.

Tips:

Focus on the Rear Delts: Concentrate on using your rear deltoid muscles to lift the weight. Avoid using momentum.
Keep Back Flat: Maintain a neutral spine throughout the movement. Avoid arching or rounding your back.
Elbow Position: Keep a slight bend in your elbows throughout the entire movement.
Tempo: Raise the dumbbells at a moderate pace and lower them slowly for increased time under tension.

Variations:

Incline Dumbbell Rear Delt Raise: Perform the same movement while lying chest-down on an incline bench.
Cable Rear Delt Raise: Use a cable machine instead of dumbbells for constant tension throughout the movement.

Common mistakes: Using momentum to swing the dumbbells and leading with the elbows rather than the rear delts.

Alternatives

Seated Fly Machine

machine seated reverse fly(parallel grip)

The machine seated reverse fly with a parallel grip is an isolation exercise specifically designed to target the posterior deltoids and rhomboids. By sitting facing the machine and pulling the handles outward, you strengthen the muscles responsible for pulling the shoulders back. This exercise is vital for improving posture, shoulder health, and developing the rear portion of the shoulder complex for balance.

Rear Shoulder

Cable

cable rear delt row

The cable rear delt row is a specialized movement targeting the posterior deltoids and upper back muscles. By using a cable machine, you maintain constant tension throughout the entire range of motion, which is difficult to achieve with free weights. This exercise is crucial for developing well-rounded shoulders, improving posture, and counteracting the forward-leaning tendencies often caused by heavy chest and front-side training.

Rear Shoulder

Crossover Cable

cable crossover reverse fly

This isolation movement targets the posterior deltoids and the muscles of the upper back. Using cables ensures that there is tension on the muscles even at the start of the movement. By pulling the handles across the body in a wide arc, you improve shoulder health, posture, and the overall definition of the rear shoulders, balancing out chest-heavy training routines effectively.

Rear Shoulder

Seated Fly Machine

machine seated reverse fly

The machine seated reverse fly is an effective way to isolate the posterior deltoids and upper back muscles like the rhomboids. The fixed path of the machine helps eliminate momentum, ensuring that the rear delts perform the majority of the work. This exercise is crucial for maintaining shoulder health and achieving a balanced look, especially for those who perform a lot of chest pressing movements.

Rear Shoulder

Cable

cable seated rear lateral raise

The cable seated rear lateral raise is a precise isolation exercise designed to target the posterior deltoids and upper back muscles. Using cables ensures that the muscles remain under constant tension during both the lifting and lowering phases. This movement is essential for improving shoulder health, posture, and creating a rounded, three-dimensional look to the shoulders that free weights sometimes fail to provide.

Rear ShoulderLateral Shoulder

Bench

dumbbell incline rear lateral raise

The dumbbell incline rear lateral raise is a specialized isolation movement designed to target the posterior deltoids. By lying chest-down on an incline bench, you stabilize your torso and prevent cheating, ensuring the rear shoulders do the majority of the work. This exercise is vital for developing a balanced shoulder physique and improving overall shoulder health and stability.

Rear ShoulderLateral Shoulder

Cable

cable standing rear delt row

The cable standing rear delt row is an excellent isolation exercise for the posterior deltoids and the muscles of the upper back. By pulling the cable toward your face or upper chest, you emphasize the rear shoulders, which are often neglected in standard routines. This exercise is crucial for maintaining shoulder health, improving posture, and developing a thick, well-proportioned upper back and shoulder area.

Rear Shoulder

Bench

dumbbell rear delt row

The dumbbell rear delt row targets the posterior deltoids and the upper back muscles like the rhomboids and traps. By rowing dumbbells with an emphasis on pulling the elbows back and out, you specifically engage the often-neglected rear shoulders. It is essential for maintaining shoulder health, improving posture, and achieving a well-rounded, muscular look from both the back and side views.

Rear Shoulder

Resistance Band

resistance band kneeling face pull

The resistance band kneeling face pull is a highly effective exercise for shoulder health and upper back development. By kneeling and pulling the band toward your face while flaring your elbows, you target the rear deltoids, rhomboids, and external rotators. This movement is crucial for counteracting the effects of rounded shoulders and improving overall posture and shoulder stability in a controlled manner.

Rear Shoulder

Dumbbell

dumbbell rear delt raise

Rear ShoulderTraps

Squat Rack

band standing rear delt row

The band standing rear delt row is an excellent accessory exercise for targeting the posterior deltoids and upper back muscles. Using a resistance band allows for peak contraction at the end of the movement, which is crucial for improving posture and shoulder health. It is particularly effective for balancing the anterior dominance often found in many lifting routines, enhancing overall shoulder symmetry.

Rear Shoulder