Dumbbell exercise

Bent-Over Rear Delt Raise (Dumbbell) form, muscles worked, and workout tracking

The bent-over rear delt raise is a dumbbell isolation exercise performed in a hip hinge, raising the arms out to the sides to target the posterior deltoids with assistance from the rhomboids and mid-traps. Lifters use it to balance pressing-dominant programs, since developed rear delts improve shoulder health and posture and fill out the often-neglected back of the shoulder for a complete look.

Bent-Over Rear Delt Raise (Dumbbell) illustration

How to do Bent-Over Rear Delt Raise (Dumbbell)

  1. 1Hold a light dumbbell in each hand and hinge at the hips until your torso is near parallel to the floor, knees soft and back flat.
  2. 2Let the dumbbells hang below your chest with palms facing each other and elbows slightly bent.
  3. 3Exhale as you raise both arms out to the sides in a wide arc until they reach shoulder height, leading with your pinkies.
  4. 4Avoid swinging your torso or shrugging; the movement should come purely from the shoulders.
  5. 5Inhale as you lower the dumbbells slowly back beneath your chest, keeping tension on the rear delts throughout the set.

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Track Bent-Over Rear Delt Raise (Dumbbell) in Plates

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