Dumbbell Rear Delt Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Rear Delt Raise is an isolation exercise primarily targeting the rear deltoids (back of the shoulders) while also engaging the upper back and traps as secondary muscles. To perform this exercise, hold a dumbbell in each hand and hinge forward at the hips to a 90-degree angle, keeping your back straight. With your elbows slightly bent, raise the dumbbells out to the sides, focusing on the rear deltoids and squeezing between your shoulder blades at the top of the movement. This exercise helps to improve shoulder stability and posture while strengthening the muscles of the upper back, making it a great addition to shoulder and back training routines.
How to Perform
Get into position: Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and stand tall with a slight bend in your knees.
Hinge at the hips: Slightly bend your knees and then hinge forward at the hips, aiming for a 90-degree angle at your torso. Your chest should lean forward, and the dumbbells should be positioned just below your shoulders at knee height.
Engage your core: Keep your back straight and your core engaged throughout the movement to prevent any strain on your lower back.
Lift the dumbbells: With a slight bend in your elbows, raise the dumbbells outward and upward, focusing on engaging the rear deltoids. As the dumbbells reach shoulder height, squeeze your shoulder blades together to maximize activation of the upper back and traps.
Controlled descent: Slowly lower the dumbbells back to the starting position with control, resisting gravity to maximize muscle engagement during both the lifting and lowering phases.
Repeat: Perform the desired number of repetitions, maintaining a steady and controlled movement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso slightly leaned forward with a neutral spine to avoid straining your lower back.
Use a lighter weight to focus on proper form rather than lifting heavy weights.
Ensure your elbows remain slightly bent throughout the movement to reduce strain on the joints.
Focus on squeezing your shoulder blades together at the top to fully engage the upper back and traps.
Avoid swinging or using momentum to lift the weights; maintain control during both the upward and downward phases.
Keep the movement slow and deliberate to maximize muscle activation in the rear deltoids and upper back.
Ensure your wrists stay neutral and do not bend excessively during the lift.
Perform the exercise in a controlled manner, with a steady pace, rather than rushing through the reps.
Don’t let the dumbbells drop too low on the return, as this can decrease the effectiveness of the exercise.
Breathe consistently throughout the exercise: exhale as you lift the dumbbells and inhale as you lower them back down.
How Not to Perform
Don't swing the weights: Avoid using momentum or swinging the dumbbells. This reduces the effectiveness of the exercise and puts unnecessary strain on your shoulders and lower back.
Don’t round your back: Keep your back straight throughout the movement. Avoid rounding your lower back, as this can lead to strain and injury. Focus on hinging from your hips, not from your spine.
Don't overextend your arms: Keep a slight bend in your elbows throughout the movement. Extending your arms too straight can cause unnecessary stress on your elbow joints and reduce the focus on your rear deltoids.
Don't lift too heavy: Using excessively heavy weights can compromise your form and lead to injury. Stick with a weight that allows you to perform the exercise with good form and control.
Don't let your shoulders shrug: Avoid letting your shoulders rise toward your ears during the lift. This can engage the traps too much, shifting focus away from the rear delts. Keep your shoulders down and back.
Don’t rush the movement: Avoid performing the exercise too quickly. A fast pace reduces time under tension, which is key for muscle activation. Control both the lifting and lowering phases of the movement.
Don’t let the dumbbells drop too low: Lowering the dumbbells below knee height decreases the engagement of your rear delts and upper back. Keep the range of motion controlled.
Don’t let your wrists bend: Keep your wrists neutral and avoid letting them bend too much during the lift. Bending your wrists can lead to unnecessary strain and take focus off the target muscles.
Don't ignore your core: Failing to engage your core can lead to lower back strain. Make sure your core is tight and engaged to protect your lower back during the movement.
Don't perform the exercise with your head down: Avoid looking at the ground during the movement. Keep your head aligned with your spine and look slightly ahead to maintain a neutral neck position.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
