How to do an Underhand Rear Delt Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Underhand Rear Delt Raise
Target muscles worked
Instructions for Proper Form
Underhand Rear Delt Raise is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The underhand grip shifts the focus slightly, allowing better muscle activation in the rear delts. This exercise is excellent for rounding out shoulder workouts, preventing imbalances, and improving shoulder stability as well as enhancing posture.
- Stand upright with your feet shoulder width apart and grab a pair of dumbbells with your palms facing forward.
- Bend your hips backward while keeping your knees slightly bent with your arms extended so that the dumbbells are positioned underneath your shoulders and your torso is at a 45 degree angle.
- Raise the dumbbells up and away from your body in a circular motion while keeping your arms straight and your elbows slightly bent until they reach just above your shoulders.
- Controllably return to the starting position.
Weight & 1 Rep Max Calculator
Average Underhand Rear Delt Raise standards by male, female, weight, age and height
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- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternatives & Variations to Underhand Rear Delt Raise
1. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 46 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. Seated Dumbbell Rear Delt Raise
82.4 mSCORESWAPPED 33 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.
3. Dumbbell Underhand Front Raise
33.8 mSCORESWAPPED 23 TIMESDumbbell Underhand Front Raise is a variation on the more standard Front Raise. Similar to other Front Raise variations, this is an isolation exercise that primarily targets the shoulders, particularly the anterior deltoid (front of the shoulder). By using an underhand grip, you can engage a slightly different portion of the shoulder muscles, which adds variety to your shoulder training and can help improve overall muscle development.
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 22 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.
5. Cable Rear Delt Fly
84.9 mSCORESWAPPED 20 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.
6. Cable Face Pull
96 mSCORESWAPPED 18 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
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 17 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.
8. Dumbbell Back Fly
93.6 mSCORESWAPPED 15 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. Arnold Dumbbell Press
93.2 mSCORESWAPPED 13 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.
10. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 13 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.