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Exercise 2292 · REF mu5Guxt

Dumbbell Rear Delt Raise exercise animation

Dumbbell Rear Delt Raise

Category
Shoulders
Equipment
Dumbbell
Target
Delts

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.

How to Do the Dumbbell Rear Delt Raise

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, 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 are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Rear Delt Raise primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Rear Delt Raise work?
The Dumbbell Rear Delt Raise primarily targets the delts, with the trapezius and rhomboids assisting.
What equipment do I need for the Dumbbell Rear Delt Raise?
The Dumbbell Rear Delt Raise is done with a dumbbell.
What's a good alternative to the Dumbbell Rear Delt Raise?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.