Dumbbell Rear Delt Raise
Expert Advice
Keep a slight bend in your elbows and raise the weights no higher than shoulder level to maintain tension on the rear delts.
How-to-do Steps
- Stand with your feet shoulder-width apart, knees slightly bent.
- Bend forward at the hips, keeping your back flat.
- Hold a dumbbell in each hand with palms facing in.
- Raise the dumbbells out to the sides, keeping a slight bend in the elbows.
- Pause at the top of the movement, then lower the weights slowly back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Rear Delt Raise primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders60%
Secondary
Biceps15%
Forearms15%
Traps10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Rear Delt Raise work?
Dumbbell Rear Delt Raise primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Rear Delt Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Rear Delt Raise suitable for beginners?
Yes, Dumbbell Rear Delt Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
