How to do a Seated Dumbbell Rear Delt Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Flat Bench
Workouts with Seated Dumbbell Rear Delt Raise
Instructions for Proper Form
Seated 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.
- Sit upright on the edge of a bench with your arms extended by your sides holding a pair of dumbbells with your palms facing in.
- Hinge at your hips to angle your torso to a 40-60 degree angle with the floor positioning the dumbbells directly underneath your shoulders 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.
Weight & 1 Rep Max Calculator
Average Seated Dumbbell Rear Delt Raise standards by male, female, weight, age and height
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- beginner8reps15lbs1 Rep Max20lbs
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Alternatives & Variations to Seated Dumbbell Rear Delt Raise
1. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 832 TIMESDumbbell 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).
2. Cable Rear Delt Fly
84.9 mSCORESWAPPED 535 TIMESCable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.
3. Cable Face Pull
96 mSCORESWAPPED 488 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
4. Cable Lateral Raise
97.7 mSCORESWAPPED 457 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.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 441 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.
6. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 399 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
7. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 393 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.
8. Dumbbell Back Fly
93.6 mSCORESWAPPED 352 TIMESDumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.
9. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 314 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.
10. Arnold Dumbbell Press
93.2 mSCORESWAPPED 258 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.