Dumbbell Rear Delt Raise
Description
The dumbbell rear delt raise (also called bent-over rear delt fly) is performed bent forward at the hips with dumbbells hanging straight down. You raise the dumbbells out to the sides with arms slightly bent to isolate the rear delts. It is one of the most effective rear delt isolation exercises.
Muscle Group
Equipment Required
Dumbbell Rear Delt Raise Instructions
- Stand tall holding a light dumbbell in each hand.
- Hinge forward at the hips until your torso is roughly parallel to the floor (or to a 45-degree angle for an easier version).
- Let the dumbbells hang straight down with palms facing each other and a slight bend in the elbows.
- Brace your core. Maintain a flat back.
- Raise both dumbbells out to the sides in a wide arc by squeezing your shoulder blades together.
- Continue until your arms are parallel to the floor at shoulder height.
- Squeeze your rear delts hard at the top.
- Lower under control over two seconds. Use light weight — strict form matters more than load.
Dumbbell Rear Delt Raise Form & Visual
Dumbbell Rear Delt Raise Benefits
- Isolates the rear delts directly
- Builds upper back thickness
- Counteracts forward-rounded shoulders
- Improves shoulder health
- Easy to set up
- Useful posture exercise
Dumbbell Rear Delt Raise Muscles Worked
- Posterior deltoid (primary)
- Rhomboids
- Trapezius (middle fibers)
- Infraspinatus and teres minor
Dumbbell Rear Delt Raise Variations & Alternatives
- Dumbbell Bent-Over Fly
- DB Lying Rear Delt Row
- Incline Rear Fly
- Cable Rear Delt Fly
- Reverse Pec-Deck Fly
- Banded Rear Delt Pull
