Rear Delt Raise


The rear delta raise, also known as the rear deltoid raise, or rear shoulder raise is an exercise in weight training. This exercise is an isolation exercise that heavily works the posterior deltoid muscle. The movement is primarily limited to the two shoulder joints: the glenohumeral joint and the scapulothoracic joint. Scapular movement will also cause movement in the sternoclavicular joint and acromioclavicular joint. If the elbow bends during the extension exercises, it gravitates into a rowing motion.



  1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
  2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
  3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. 
  4. Slowly lower the dumbbells to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions and then switch to the other arm.


  1. Maintain your arms perpendicular to the torso while keeping them extended throughout the movement.
  2. keep the contraction at the top for a second.


  1. Do not move your arms too fast.


Target Muscles


Additional Muscles

Middle Back