Instructions

1

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended at your sides, palms facing forward

2

Establish a stable stance with neutral spine, engage core, and maintain shoulders in a relaxed position with chest upright

3

Lower the dumbbells in a controlled manner by extending the elbows, allowing the arms to straighten while maintaining a neutral wrist position throughout the descent

4

Flex the elbows and curl the dumbbells upward in an arc motion, bringing the weight toward the shoulders while keeping upper arms stationary, then return to starting position

PRIMARY MUSCLESBiceps

SECONDARY MUSCLESBrachialis, Brachioradialis, Forearm Flexors

EQUIPMENTDumbbell

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps, the Dumbbell Rear Delt Raise is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Dumbbell allows for a smooth, natural resistance curve.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Failing to achieve a full range of motion, which drastically limits Biceps engagement.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Biceps. However, the movement also recruits Brachialis, Brachioradialis, Forearm Flexors to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell Rear Delt Raise
Cable Dumbbell Rear Delt Raise
Banded Dumbbell Rear Delt Raise

Beginner Tips

If you are new to the Dumbbell Rear Delt Raise, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Rear Delt Raise