Rear delt raise

Rear delt raise

The rear delt raise, also known as the rear shoulder raise or rear deltoid raise, is an exercise in weight training. This exercise is an isolation exercise that only works the posterior deltoid. The rear delt raise is normally carried out in three to five sets during a shoulder workout, repetitions depend on the type of training a lifter is using to make their required gains.


To execute the exercise, the weightlifter lays flat on their stomach on a bench with a slight incline and dumbbells held in front of them with a pronated grip.

The movement is to bring the dumbbells to the side away from the body (example being like the wings on an aeroplane). This isolates the posterior deltoid muscle (rear of the shoulder) and uses the posterior deltoid to lift the dumbbells.

When lifting it is imperative to keep your body still and lift your arms out straight at shoulder height, this will ensure you are isolating the posterior deltoid and not using other muscles to lift the weight. The posterior deltoid is not a very strong muscle so only a small amount of weight is required for this exercise.

External links

* [ Rear Delt Raise]

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