Rear Delt Raises

An isolation exercise performed with dumbbells to target the rear deltoids and upper back muscles by raising weights to shoulder height.

Instructions

1. Sit on a bench and bend forward at the hips approximately 45 degrees.
2. Hold a dumbbell in each hand with your arms hanging down toward the floor.
3. Maintain a slight bend in your elbows throughout the movement.
4. Raise each dumbbell to shoulder height by driving your elbows out to the sides.
5. Squeeze your rear deltoids at the top of the movement.
6. Hold the contracted position for a second or two.
7. Lower the dumbbells in a controlled manner back to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your torso bent at approximately 45 degrees throughout the entire movement.
• The movement should feel like your elbows are driving the weight upward.
• Use lighter weights than you might initially think—proper form is crucial.
• Full range of motion from full stretch to shoulder height maximizes effectiveness.
• This exercise is important for shoulder balance and posterior chain development.