Dumbbell rear delt raises are a great exercise for really hitting and isolating those rear delts that often get neglected when training shoulders. Weak points are often found when you get further into your training so ensure your adding some kind of rear delt exercise into your routine to prevent weaklinks in your physique, preferrably the dumbbell rear delt raise. Here’s how to perform rear delt raises with correct and proper form:
How To Do Dumbbell Rear Delt Raises
Before you start the exercise you have a few options on how you wish to perform your dumbbell rear delt raises. If your using dumbbells you can either perform the exercise standing while bent over at a 90 degree angle or seated at a 90 degree angle. Switch between the two to see which one suits you and to add a bit of variety into your routine every now and again. For this exercise guide we will focus on the standing dumbbell rear delt raise.
Grab a Pair Of Dumbbells. Choice of weight is important here. Since the rear delts are a relatively small muscle group you may find yourself starting off with extremely light weight. This is normal. Pick a weight you can get 12 reps with and focus on perfecting the form and really working those rear delt muscles.
It’s not always about the weight you lift but more about how you lift it. Rear delt raises are a great example of this. Once the weight gets easier you can then start progressing up in weight.
Bend Down To A 90 Degree Angle. This is important when targetting the rear delts properly. Your back should be horizontal or close to horizontal and should also be flat. Try not to round your back. Even though you are using light weight and injury is unlikey, it’s far more comfortable to maintain a flat back. This will help you lift more freely.
Place Dumbbells Together Infront of You. Whilst bent over dumbbells should be out infront of you side by side. When i say side by side this means dumbbells are together (touching) and palms are facing each other. Depending how tall you are dumbbells should be positioned just below knee level (roughly) while in the bent over position.
Lift! Raise your arms out to your sides until dumbbells reach just below shoulder height. The key here is to focus on maintaining a bend in the elbow throughout the movement and to really help squeeze those rear delts, imagine you are lifting with your elbows. Once you’ve done this a few times and can really feel the rear delts getting activated throughout the lift you will understand what im talking about.
Do not raise the dumbbells too far forwards. Focus on lifting them out to your sides in a straight line and ever so slightly backwards. This will activate the rear delts more. It can also be a good idea to rotate your hand slightly using your pinky finger when lifting the weight up.
Return The Weight. Return the weight back down to it’s starting position infront of you with dumbbells side by bar (palms facing each other). To make the exercise harder try and lower the dumbbells in a more slow and controlled manor.
Rear Delt Raises – Things To Think About
Perfecting The Form. Try and perfect the form of this exercise in order to reap the full benefits. If your finishing your sets and not feeling a slight burn, ache or worked feeling in your rear delts your probably not lifting the weight with your rear delts. Keep elbows bent, maintain a bent over position, focus on lifting with the elbows more and lift the weight straight out to the side with a slight backward movement to really activate the rear delts.
Start Off Light. Similar to the above point. It’s always good to start off light and perfect the form instead of starting too heavy and getting caught up in bad form and jerking the weight up. The rear delts are a small muscle group. You will get a better muscle contraction and burn with lighter weights when first starting the exercise. Form will improve and once it does you can focus on adding more weight.
Maintain a Bent Over Position. Try and maintain your bent over position throughout the lift and resist the urge to stand more upright as this can transfer the stress placed on the rear delts over to the side delts. A slight movement when lifting and lowering the weights should probably be expected with this exercise but you should still be able to maintain a horizontal (or very close to horizontal) position throughout.
