How to Do the Dumbbell Rear Delt Raise
Beginner shoulders exercise with dumbbell.
The Dumbbell Rear Delt Raise is a beginner-level shoulders exercise that puts focused tension on the rear delts, using dumbbell. As an isolation movement it lets you target the rear delts directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Shoulders
- Primary muscle
- Rear Delts
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- 4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- 5Repeat for the desired number of repetitions.
How to program the Dumbbell Rear Delt Raise
- Use the Dumbbell Rear Delt Raise later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Dumbbell Rear Delt Raise alternatives
No dumbbell? These train the same rear delts, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Dumbbell Rear Delt Raise is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Dumbbell Rear Delt Raise with a move for the opposing muscles — the Front Dumbbell Raise (shoulders) or the Side Lateral Raise (shoulders). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Dumbbell Rear Delt Raise can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Dumbbell Rear Delt Raise automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Dumbbell Rear Delt Raise work?
The Dumbbell Rear Delt Raise primarily targets the rear delts within the shoulders muscle group.
What equipment do I need for the Dumbbell Rear Delt Raise?
You need dumbbell to perform the Dumbbell Rear Delt Raise.
Is the Dumbbell Rear Delt Raise a compound or isolation exercise?
The Dumbbell Rear Delt Raise is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Dumbbell Rear Delt Raise should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Dumbbell Rear Delt Raise good for beginners?
Yes — the Dumbbell Rear Delt Raise is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Dumbbell Rear Delt Raise?
Good substitutes that train the same rear delts include the Band Pull Apart (band), the Rear Delt Fly (dumbbell), the Face Pull (machine). Pick the one that matches the equipment you have.
Can I do the Dumbbell Rear Delt Raise at home?
Yes, if you have dumbbell at home. It's an easy movement to keep in a home routine.
