Dumbbell Rear Deltoid Raise - For Developing Strong Upper Back

Dumbbell Rear Deltoid Raise – For Developing Strong Upper Back

Dumbbell Rear Deltoid Raises are a fantastic resistance training exercise to activate your shoulders and back. Are you for a perfect to get bigger deltoids and work your back? Simply implement this guide so that you can work toward your goals today.

Dumbbell Rear Deltoid Raise Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbell and Bench
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell Rear Deltoid Raise Procedure

  • You may get started by taking up a dumbbell and positioning one leg and on hand on a flat bench, support yourself with the other foot on the floor.
  • Now, pick up the dumbbell with your not support hand, ensure the dumbbell is rotate so that your palm is facing your foot.
  • Next, pull the dumbbell up using your rear deltoid, your elbow should be pointing out to the side.
  • After you have achieved your maximum range of motion, lower the dumbbell back down until your arm is extended.
  • Repeat until you have completed your needed reps on one side, then switch sides to complete a full set with both arms.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Wrist Flexors

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you’d like to experience the greatest results, you must stick to these easily done tips. Similarly, when you want to protect yourself against an injury, you should implement these tips.

  • Use the weight that enables for a complete contraction and extension.
  • Make certain you have warmed up your muscles before you begin your lift.
  • Breathe In When You Stretch Your Muscle Tissues And Exhale While You Contract Your Muscular Tissues.
  • Consume Water. You will have a great deal more energy and recover faster when you consume water while exercising.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You want to refrain from these typical errors to keep superb technique and continue to develop gains. Additionally, when you stay away from these issues you will reduce the odds of having injuries.

  • You Don’t Want To Trai Alone. Your workout buddy might be an amazing motivator. A workout partner can certainly be valuable spotter.
  • Avoid Using To Little or Too Much Resistance. Not enough, and you will not be effecting your main muscles, excessive, and it will lead to cheating. Ensure you concentrate on your proper movement.
  • Don’t Relax Your Abs. Maintaining your core tight to protect your spinal column by maintaining your internal pressure.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Rear Deltoid Raise Recap

You immediately have the ability to train with dumbbell rear deltoid raise effectively. Now your future phase is to conduct dumbbell rear deltoid raise as a part of a long term fitness system to grow your Deltoid.

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