Dumbbell Rear Delt Raise

PrimarySecondaryNot worked

This movement mainly trains shoulders, and also recruits Chest, Triceps.

What the movement loads

The rear raise loads the rear delt, with the rhomboids and mid traps. It is the head almost every program under-trains, because no press touches it.

How to load it

Fifteen to twenty-five reps. The torso stays bent and still, and the arms go out to the sides rather than back — going back hands it to the traps.

The recurring mistake

Squeezing the shoulder blades on every rep in the belief it improves the contraction. The movement becomes a trap pull, and the rear delt stays idle.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Band Bent-over Rear Lateral Raise
• Band One Arm Forward Raise
• Barbell Front Raise
• Cable Front Raise
• Cable Lateral Raise
• Cable One Arm Forward Raise
• Cable One Arm Lateral Raise
• Dumbbell Front Raise