Dumbbell Rear Delt Raise

Proper Positioning

1. Stand with the feet planted on the floor about hip to shoulder width apart

2. Bend the knees slightly

3. Bend forward at the hips to about 90 degrees

4. Chest and glutes out

5. Palms facing in toward the midline of the body

6. Elbows pointed to the side away from the body

7. Slight bend in the elbows

8. Dumbbells parallel with the legs

9. Engage the core and glutes for stability

Proper Technique

1. Exhale on the upward phase of the movement

2. Focus on contracting the posterior deltoid (rear shoulder)

3. Abduct (away from the midline) arms until triceps are about parallel to the floor

4. Elbows above the wrists

5. Inhale on the downward phase of the movement

6. Slowly lower, pushing against the direction of the dumbbell

7. Return to starting position

Essential Tips

1. Do not use the momentum from the hips

2. Lighten the load

3. Do not swing the weight

4. Keep feet planted, avoid coming up on the toes

5. Do not let hands go above shoulder level

6. Lead with the elbows

7. Only a short range of motion is needed to isolate the rear delts