Shoulders · Dumbbell

Underhand Rear Delt Raise

Flip the grip and the rear delts light right up.

Underhand Rear Delt Raise exercise demonstration
ShouldersSecondary: BackDumbbell

How to do it

  1. Hold a dumbbell in each hand and hinge at the hips until your torso is near parallel.
  2. Let the dumbbells hang with palms facing forward, thumbs out.
  3. Raise both arms out to the sides until level with your torso.
  4. Lower under control without letting your chest drop.

The one cue that matters

⚡

Squeeze the shoulder blades and keep your neck long, don't shrug.

Muscles worked

The Underhand Rear Delt Raise is a Shoulders-first movement, with Back working as the supporting cast. Track it consistently and you'll see exactly how it feeds your shoulders volume for the week.

FAQ

What muscles does the Underhand Rear Delt Raise work?

The Underhand Rear Delt Raise primarily works the Shoulders with Back assisting.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

How many sets and reps of Underhand Rear Delt Raise?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

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