Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise


The Dumbbell Rear Delt Raise is an exercise that targets the rear deltoid muscles in the shoulders. It involves lifting dumbbells from a bent-over position, with the arms extended out to the sides, and squeezing the shoulder blades together at the top of the movement. This exercise can help improve posture and shoulder strength.

Muscle Group

Equipment Required

Dumbbell Rear Delt Raise Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the floor, palms facing each other.
  4. Keeping your arms straight, lift the dumbbells out to the sides until they reach shoulder height.
  5. Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Rear Delt Raise Form & Visual

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Raise Benefits

  • Targets the rear deltoid muscles, which are often neglected in traditional shoulder exercises
  • Improves posture by strengthening the muscles responsible for pulling the shoulders back
  • Helps prevent shoulder injuries by strengthening the rotator cuff muscles
  • Can be done with light weights and minimal equipment, making it accessible for beginners or those without access to a gym
  • Can be easily modified by changing the angle of the arms or using different variations of the exercise, providing variety in a workout routine

Dumbbell Rear Delt Raise Muscles Worked

  • Rear Deltoids
  • Trapezius
  • Rhomboids

Dumbbell Rear Delt Raise Variations & Alternatives

  • Dumbbell Lateral Raise
  • Cable Rear Delt Fly
  • Bent Over Dumbbell Rear Delt Raise
  • Seated Rear Delt Fly
  • Face Pulls