The rear delt raise is an isolation exercise designed to target the posterior deltoids (muscles on the back of the shoulder). This movement promotes shoulder health and improves postural alignment. It is a low-load exercise, requiring lighter weight and focus to ensure the desired muscles are engaged. The goal is to move the weight in a controlled arc, emphasizing the posterior shoulder contraction.
Targeting the Rear Deltoid Muscle
The deltoid muscle group has three heads: anterior (front), medial (side), and posterior (rear). The posterior deltoid originates from the spine of the scapula and inserts on the humerus. Its primary functions include external rotation and horizontal abduction (moving the arm away from the midline in the horizontal plane). Since common exercises like bench presses heavily recruit the anterior and medial heads, the posterior deltoid often becomes underdeveloped.
This imbalance can lead to poor shoulder stability and a forward-rounded posture. Strengthening the posterior deltoids helps pull the shoulders back, contributing to a more balanced physique and better joint mechanics. The rear delt raise isolates this often-neglected muscle for comprehensive shoulder development.
Step-by-Step Execution of the Bent-Over Raise
The bent-over dumbbell rear delt raise is the standard variation, requiring meticulous form.
Begin by standing with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Initiate the movement with a hip hinge: push your hips back and maintain a slight bend in the knees, lowering your torso until it is close to parallel to the floor. Maintain a straight, neutral spine throughout the range of motion, bracing the core to prevent the lower back from rounding.
Allow your arms to hang directly beneath your shoulders, ensuring the dumbbells are not resting against your legs. Initiate the raise by driving your elbows out and back, moving the dumbbells in a wide horizontal arc away from the body. Keep a slight, fixed bend in the elbows to transfer tension onto the target muscle. Stop the movement when your arms reach shoulder level, forming a “T” shape, or slightly below.
At the peak, consciously squeeze the muscles on the back of your shoulders, focusing on the contraction. The movement must be performed in a slow, controlled manner. Finally, lower the dumbbells slowly back to the starting position, controlling the eccentric phase to maximize muscle fiber recruitment and complete the repetition.
Alternative Methods and Equipment
The bent-over raise is effective, but several alternatives suit different environments or training needs.
Seated Dumbbell Raise
The seated dumbbell rear delt raise removes the necessity of stabilizing the lower back. This is beneficial for those who struggle with maintaining the correct bent-over torso angle. By sitting on the edge of a bench and leaning forward, you eliminate the possibility of using momentum from the hips or legs.
Reverse Pec Deck Machine
The Reverse Pec Deck Machine provides a guided path and fixed resistance throughout the range of motion. This machine is excellent for strict isolation because the setup ensures consistent tension and minimizes assistance from supporting muscle groups like the traps. Adjust the seat height so your arms align with the pivot point, grab the handles, and perform the horizontal abduction movement.
Cable Variations
Cable rear delt flies or face pulls utilize a cable pulley system. The cable machine provides constant tension regardless of the angle, unlike free weights where resistance peaks only at the top. For cable flies, stand facing the machine, grab the opposite cable handle, and pull the weight across your body, keeping the elbow high.
Avoiding Common Form Errors
One of the most frequent errors is using too much weight, which forces the body to compensate by recruiting larger, stronger muscle groups. When the weight is too heavy, individuals often incorporate momentum from the lower back or legs, turning the exercise into a partial swing rather than a controlled isolation movement. Correcting this requires significantly lowering the weight and prioritizing a slow tempo throughout the entire set.
Another major mistake is shrugging the shoulders upwards during the lift, which shifts the effort away from the posterior deltoid and onto the upper trapezius muscles. To prevent trap activation, focus on maintaining a depressed and slightly protracted shoulder position, thinking about pushing the shoulder blades apart before initiating the raise. If shrugging occurs, pause the movement and reset the shoulder position before continuing.
The third common error involves the incorrect plane of movement, where the lifter raises the arms straight out to the side like a standard lateral raise. The rear delt raise requires the arms to move slightly backward, along the line of the muscle fibers, which is typically about 30 to 45 degrees relative to the torso. Focusing on leading the movement with the elbows and ensuring the arms finish in line with the shoulder blades, rather than directly out to the sides, helps ensure the posterior deltoid is the primary muscle being targeted.