Strength
Rear Delt Raises
A fundamental isolation movement designed to correct posture and build round, stable shoulders.
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 the hips until your torso is nearly parallel to the floor, maintaining a slight bend in your knees and a flat back.
Let the dumbbells hang directly beneath your shoulders with your elbows slightly 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 slow, deliberate control.
Exhale as you lift the weights and inhale as you return to the start.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Shrugging the shoulders toward the ears, which overworks the upper traps
- Tucking the chin or looking up, straining the cervical spine
- Straightening the arms completely, putting undue stress on the elbow joint
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.