Shoulders
Rear Delt Raise
A fundamental movement for building 3D deltoids and improving overall shoulder health and posture.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip.
Hinge at your hips until your torso is nearly parallel to the floor, keeping your back flat and your knees slightly bent.
Let the dumbbells hang directly beneath your shoulders with your elbows unlocked.
Raise the weights out to your sides in a wide arc until your elbows are level with your shoulders.
Squeeze your shoulder blades together at the top of the movement for one second.
Lower the dumbbells back to the starting position under control while maintaining the hinge position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the weights to complete the rep
- Rounding the lower back instead of maintaining a flat spine
- Leading the movement with the hands rather than the elbows
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.