What is the best weight to use for rear delt raises?

Low to moderate weights are most effective because the posterior deltoid is a small muscle. Focus on high-quality repetitions and a strong mind-muscle connection rather than lifting heavy.

Should I do this exercise seated or standing?

Both variations are effective, but seated rear delt raises can help eliminate leg drive and momentum, ensuring the isolation of the shoulder muscles.

How high should I raise the dumbbells?

Raise the weights until your upper arms are roughly parallel with the floor. Going significantly higher shifts the tension away from the deltoids and onto the larger muscles of the upper back.

How to Do Rear Delt Raises: Form and Benefits Guide

Master the rear delt raise with our expert guide. Learn correct form, avoid common mistakes, and build stronger, more balanced shoulders.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Trapezius
Rhomboids
Infraspinatus

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders