Shoulders Exercise · Dumbbell

Expand

Dumbbell Rear Delt Raise

The rear delt raise targets a muscle most pushing-focused lifters chronically undertrain, since almost nothing in a standard bench-and-shoulder-press routine hits the back of the shoulder directly. Hinging forward at the hips and raising the arms out to the sides is what isolates it — standing too upright turns the movement into a shrug instead. It's worth prioritizing for anyone whose shoulders look rounded forward from too much pressing and not enough pulling.

Go to the movement steps

Also known as: Db Rear Delt Raise, Dumbell Rear Delt Raise

Category

Shoulders

Equipment

Dumbbell

Target

Delts

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Rear Delt Raise

1. Begin standing with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they reach shoulder height.
4. Hold briefly at the top, then lower your arms back down under control.
5. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Rear Delt Raise mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Dumbbell Rear Delt Raise work?

The Dumbbell Rear Delt Raise mainly works your delts. It also helps strengthen your trapezius and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Rear Delt Raise?

You do the Dumbbell Rear Delt Raise with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Rear Delt Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Rear Delt Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Rear Delt Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.