Incline Dumbbell Rear-Delt Raise
A rear-delt raise face down on a bench set to about 30-45 degrees.
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
- Set a stable bench to an incline of about 30-45 degrees and lie face down with the chest on the pad and the chin past the top.
- Plant the feet and hold two light dumbbells below the shoulders with the palms facing each other.
Do the rep
- Keep a soft elbow bend and raise both arms out to the sides until the upper arms are about in line with the angled torso.
- Lower the dumbbells under control without lifting the chest off the pad.
What counts as a rep
A rep counts when both upper arms reach about the line of the angled torso and both dumbbells return below the shoulders while the chest stays on the incline bench.
A rep counts when both upper arms reach about the line of the angled torso and both dumbbells return below the shoulders while the chest stays on the incline bench.
Breathing
Exhale as you lift; inhale as you lower.
Cues
- Keep the chest supported.
- Lift wide with soft elbows.
- Lower slowly.
Common mistakes
Bending the elbows into a row
What you seeThe elbows bend sharply and the hands move toward the ribs.
FixUse lighter weights and keep the same small elbow bend.
A fixed elbow angle keeps this a shoulder raise.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the bench moves or the shoulders pinch.
- End the set when you cannot meet the stated rep standard under control.
General educational content, not individual coaching or medical advice.
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