Dumbbell Rear-Delt Raise
A bilateral rear-delt raise from a standing bent-over position.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Shoulder raise
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand with the feet about hip-width apart and a light dumbbell in each hand.
- Bend the knees slightly and move the hips back until the torso is near horizontal. Let the arms hang with the palms facing each other.
Do the rep
- Keep a soft elbow bend and raise both arms out to the sides.
- Stop when the upper arms are about level with the torso.
- Lower the dumbbells under control without changing the trunk angle.
What counts as a rep
A rep counts when both upper arms reach about torso level and both dumbbells return below the shoulders while the bent-over trunk stays still.
A rep counts when both upper arms reach about torso level and both dumbbells return below the shoulders while the bent-over trunk stays still.
Breathing
Exhale as you lift; inhale as you lower.
Cues
- Keep the hips back.
- Move the arms out wide.
- Keep the neck in line with the back.
Common mistakes
Standing up during the raise
What you seeThe torso rises to swing the dumbbells upward.
FixUse lighter weights and keep the same trunk angle.
A fixed trunk keeps the movement at the shoulders.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the back hurts or you cannot keep the bent-over position.
- End the set when you cannot meet the stated rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app