Dumbbell Rear Delt Raise exercise animation (Männlich)

Dumbbell Rear Delt Raise

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Lateral, Levator Scapulae, Trapezius Upper Fibers, Wrist Flexors
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell rear delt raise is an isolation exercise that targets the rear (posterior) deltoid, with help from the side delts, upper traps, levator scapulae, and the forearm muscles (brachialis, brachioradialis, and wrist flexors) that hold the dumbbells. Performed bent over with light dumbbells, it builds the often-neglected back of the shoulder for better posture and balanced delts.

Dumbbell Rear Delt Raise: So führst du sie aus

  1. 1Hold a light dumbbell in each hand and stand with your feet about hip-width apart, knees slightly bent.
  2. 2Hinge forward at the hips until your torso is close to parallel with the floor, keeping your back flat and your core braced.
  3. 3Let the dumbbells hang straight down beneath your shoulders with a neutral grip (palms facing each other) and a slight bend in your elbows.
  4. 4Keeping that fixed elbow angle, raise the dumbbells out to the sides in a wide arc, leading with your elbows.
  5. 5Lift until your upper arms are roughly level with your torso and you feel your rear delts squeeze, without shrugging your shoulders up.
  6. 6Pause briefly at the top, then lower the dumbbells under control back to the start.
  7. 7Complete your reps, then stand up by hinging back to upright and set the dumbbells down.

Technik-Tipps

  • Lead the movement with your elbows, not your hands, to keep tension on the rear delts instead of the traps.
  • Use a light weight and a controlled tempo — the rear delts respond to clean reps, not momentum.
  • Keep a soft, fixed bend in your elbows throughout so the move stays a raise and never turns into a row.
  • Brace your core and keep your back flat to protect your lower back while hinged over.
  • Squeeze your shoulder blades only slightly; over-retracting shifts the work to your mid-back.

Häufige Fehler

  • Using too much weight, which forces you to swing and recruit the traps and back instead of the rear delts.
  • Bending the elbows more as you lift, turning the raise into a rowing motion that works the lats and biceps.
  • Shrugging the shoulders toward your ears at the top, loading the upper traps and taking tension off the rear delts.
  • Rounding the lower back while hinged over, which puts the spine at risk under load.
  • Rushing the lowering phase, so gravity does the work and you lose the eccentric stimulus.

Häufig gestellte Fragen

What muscles does the dumbbell rear delt raise work?

It primarily targets the rear (posterior) deltoid, with the side deltoid, upper trapezius, and levator scapulae assisting. The forearm muscles — brachialis, brachioradialis, and wrist flexors — work to grip and stabilize the dumbbells.

How much weight should I use for rear delt raises?

Start lighter than you think — the rear delts are small. Pick a weight you can raise with a fixed elbow angle and no swinging, usually well below what you'd press or row.

Is the dumbbell rear delt raise good for beginners?

Yes. It's a simple isolation move that builds the back of the shoulder and improves posture. Beginners should master the hip hinge and use light dumbbells to learn the pattern before adding weight.

How many sets and reps should I do?

Because the load is light, higher reps work well — try 3–4 sets of 12–20 reps. Focus on feeling the rear delt and keeping each rep clean rather than chasing heavy weight.

Why don't I feel this in my rear delts?

Usually the weight is too heavy or you're rowing instead of raising. Lighten the load, lead with your elbows, keep a fixed elbow bend, and avoid shrugging so the tension stays on the rear delt.

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