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All exercises

Dumbbell rear delt raise

Intermediate

Dumbbell rear delt raise is a isolation dumbbell exercise for the rear delts, also working the traps and upper back.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Dumbbell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
  4. 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell lying on floor rear delt raiseDumbbell
  • Dumbbell rear lateral raiseDumbbell
  • Dumbbell lying one arm deltoid rearDumbbell
  • Dumbbell side lying one hand raiseDumbbell
  • Dumbbell seated bent arm lateral raiseDumbbell
  • Barbell rear delt raiseBarbell

Easier variations

  • Dumbbell front raiseDumbbell
  • Dumbbell lying on floor rear delt raiseDumbbell
  • Dumbbell one arm lateral raise with supportDumbbell
Logged today · 90 seconds restDumbbell rear delt raise

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