Single-Arm Bent-Over Rear Delt Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
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 Single-Arm Bent-Over Rear Delt Raise is a dumbbell exercise that primarily targets the traps while also engaging the shoulders. Performed by bending at the hips and keeping a neutral spine, the movement involves lifting a dumbbell outward and upward with one arm, emphasizing the contraction of the upper back and rear shoulder muscles. This isolation exercise helps improve posture, shoulder stability, and upper back strength by focusing on controlled, precise movements without momentum.
How to Perform
Stand with feet shoulder-width apart while holding a dumbbell in one hand.
Hinge forward at the hips until your torso is nearly parallel to the floor, keeping a slight bend in the knees.
Let the dumbbell hang naturally below your shoulder, palm facing your body.
Brace your core and maintain a neutral spine throughout the movement.
Slowly lift the dumbbell out to the side and slightly backward, keeping a slight bend in the elbow, until your arm is roughly parallel to the floor.
Squeeze your traps and rear shoulder at the top of the movement.
Slowly lower the dumbbell back to the starting position under control.
Complete the desired number of repetitions, then switch arms and repeat the same steps.
★ 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 back flat and avoid rounding your spine.
Use a controlled tempo to fully engage the traps and shoulders.
Avoid using momentum or swinging the dumbbell.
Focus on lifting with your rear delts and traps, not your arms.
Keep a slight bend in the elbow to reduce joint strain.
Exhale while lifting and inhale while lowering the dumbbell.
Maintain a neutral neck position, looking slightly ahead of the floor.
Start with lighter weights to master form before increasing load.
Pause briefly at the top to maximize muscle contraction.
Ensure your core is braced to stabilize your torso throughout the movement.
How Not to Perform
Don’t round or arch your back during the movement.
Don’t swing the dumbbell using momentum.
Don’t lift with your arms only; avoid disengaging traps and rear delts.
Don’t lock out your elbow; keep it slightly bent.
Don’t lift too heavy, which can compromise form.
Don’t let your neck crane upward or downward; keep it neutral.
Don’t rush the movement; avoid performing reps too quickly.
Don’t let your torso rotate or twist while lifting.
Don’t neglect bracing your core; avoid letting your midsection collapse.
Don’t release control at the bottom; lower the dumbbell slowly.
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.
