Dumbbell Rear Delt Raise

Hit the rear delts that finish off a 3D shoulder.

ShouldersSecondary: BackDumbbell

How to do it

Hold a dumbbell in each hand and hinge forward until your torso is near parallel.
Let the dumbbells hang beneath you, palms facing each other, soft elbows.
Raise the weights out to the sides until your arms are level with your back.
Squeeze your rear delts, then lower slowly.

The one cue that matters

⚡

Keep a flat back and lead with your pinkies, don't turn it into a row.

Muscles worked

Hinged to near parallel with palms facing each other, the rear delt raise lifts the dumbbells out level with your back, loading the rear delts through the exact plane where they pull. Leading with the pinkies keeps the arc in the delts instead of drifting into a row, while the upper back assists to steady the spread. Rear delts are what make shoulders look built from behind, and this raise is the most direct dumbbell route to them.

FAQ

What's the difference between a rear delt raise and a lateral raise?

The hinge. Bent to near parallel, raising out to the sides targets the rear delts, standing tall the same motion hits the side delts. Same tools, completely different head of the shoulder.

Why does my rear delt raise turn into a row?

Your elbows are bending and pulling backward instead of the arms sweeping out. Keep the elbows soft but fixed, lead with your pinkies as the cue says, and lighten the dumbbells until the arc stays wide.

How many reps should I do on rear delt raises?

Higher reps, around 12 to 20, suit them best. The rear delts respond to volume and strict tension, and light weight for more reps is far easier to keep honest than heavy sets of eight.