How to do the Dumbbell Rear Delt Raise
Dumbbell Rear Delt Raise is a beginner single-joint isolation pulling exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Dumbbell Rear Delt Raise demonstration · © GymiaFit
Dumbbell Rear Delt Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Rear Delt Raise step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Rear Delt Raise — questions
What muscles does the Dumbbell Rear Delt Raise work?
The Dumbbell Rear Delt Raise primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Rear Delt Raise?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Rear Delt Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Rear Delt Raise?
Dumbbell Lying On Floor Rear Delt Raise, Dumbbell One Arm Upright Row, Dumbbell Rear Delt Row (shoulder) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Rear Delt Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.