Rear delt raise
- Stand holding a dumbbell in each hand. Bend forward at your hips until your torso is nearly parallel to the floor, with arms hanging down.
- Keeping a slight bend in your elbows, lift the dumbbells out to the sides until they are in line with your shoulders.
- Slowly lower the dumbbells back to the starting position.
Tips
- Hinge forward at the hips until your torso is roughly parallel to the floor and hold that angle steady throughout every repetition.
- As you lift the dumbbells, lead with your elbows and trace a wide arc out to the sides rather than pulling the weights straight up.
- Lower the dumbbells at a controlled pace so the return phase takes at least as long as the lift.
Common mistakes
- Using momentum to swing the dumbbells up rather than lifting them in a smooth, controlled arc.
- Letting the torso rise toward upright during the lift, losing the forward-hinged position established at the start.
- Rotating the wrists so the thumbs point upward at the top of the movement, which changes the path of the lift away from a rear-delt raise.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
