How to do a Dumbbell Rear Delt Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dumbbell Rear Delt Raise
Instructions for Proper Form
Dumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
- Grab a pair of dumbbells and stand in an upright posture with your feet at shoulder-width apart.
- Flex your knees and hinge at your hips to 90 degrees to position the dumbbells directly underneath your shoulders at knee height with your palms facing each other.
- Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with emphasis on tightening between your shoulder blades once the dumbbells reach shoulder height.
- Control the dumbbells as you return to the starting position.
Tips & FAQs
Are Rear Deltoids Back or Shoulder?
Rear deltoids are part of the shoulder muscles. Specifically, they are located at the back of the shoulder and are responsible for movements such as shoulder extension, external rotation, and horizontal abduction. While they contribute to the appearance and strength of the upper back, they are anatomically classified as part of the shoulder muscle group.
Common Form Mistakes
Swinging the Dumbbells
Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.
Limit Range of Motion
Raising the weight too high can increase your risk of injury, and isn’t particularly beneficial for these exercises. Limit your range of motion to around shoulder height. If you’re looking to make the exercise more challenging consider pausing for a moment at the top of the movement.
Weight & 1 Rep Max Calculator
Average Dumbbell Rear Delt Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternative Exercises to Dumbbell Rear Delt Raise
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 11,281 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Cable Lateral Raise
97.7 mSCORESWAPPED 8,896 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 7,375 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 6,258 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Cable Face Pull
96 mSCORESWAPPED 5,808 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
6. Seated Dumbbell Rear Delt Raise
82.4 mSCORESWAPPED 4,222 TIMESSeated Dumbbell Rear Delt Raise is an isolation exercise that primarily targets the rear deltoids (back of the shoulder). By performing this exercise while seated, you add more stability, preventing body sway to assist with the lift. The use of dumbbells ensures equal load distribution between sides, helping identify and correct strength imbalances, making it excellent for isolated shoulder training.
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 3,835 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
8. Barbell Shoulder Press
97 mSCORESWAPPED 3,810 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
9. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 3,630 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
10. Machine Lateral Raise
76.7 mSCORESWAPPED 3,230 TIMESMachine Lateral Raise is a variation on the more standard Shoulder Raise. Similar to Shoulder Raise, this is an isolation exercise that primarily targets your shoulders. The use of a machine adds more stability to the movement, as well as restricting your range of motion. Both of these lead to a more stable exercise allowing you to focus on exertion.
- Beginner
- Shoulders
- Shoulder Shrug Machine