How to do a dumbbell rear delt raise

Setup:

1. Dumbbell Placement: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. 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:

1. 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.
2. Squeeze at the Top: Pause briefly at the top of the movement, squeezing your shoulder blades together.
3. 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.