Chest-Supported Rear Delt Raise Guide | Shoulder Strength
Master the chest-supported rear delt raise with our step-by-step guide. Learn proper form, avoid common mistakes, and build stronger shoulders.
How to Perform
- Set an adjustable bench to a 45-degree incline and lie face down with your chest firmly against the pad.
- Plant your feet securely on the floor and let your arms hang straight down toward the ground holding a pair of dumbbells with a neutral grip.
- Retract your shoulder blades slightly to engage your upper back while keeping a slight bend in your elbows.
- Raise the dumbbells out to the sides in a wide arc until your elbows are level with your shoulders.
- Pause for a moment at the top of the movement to maximize peak contraction in the rear deltoids.
- Lower the weights back to the starting position under slow, deliberate control to maintain tension.
- Repeat for the desired number of repetitions without letting the weights touch or rest at the bottom.
Common Mistakes
- Using momentum or swinging the weights upward
- Shrugging the shoulders toward the ears during the lift
- Bending the elbows excessively and turning it into a row
- Lifting the chest off the bench to assist the movement
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Trapezius
- Rhomboids
- Rear Deltoids
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders