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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Rear Delt Raise

The dumbbell rear delt raise is an isolation exercise targeting the rear deltoids, with secondary emphasis on the trapezius and rhomboids. It is performed by hinging at the hips and raising dumbbells out to the sides, focusing on shoulder movement.

Dumbbell Rear Delt Raise demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Rear Delt Raise, step by step

  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.

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Muscles worked

Dumbbell Rear Delt Raise works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell Rear Delt Raise in SPLYT

Dumbbell Rear Delt Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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