Dumbbells · Isolation
Chest-supported rear delt raise
Chest-supported rear delt raise mainly works your rear shoulders. It also helps your upper back.
Step by step
- Lean on the incline bench, forehead down, arms hanging.
- Keep elbows slightly bent and raise the weights out to the sides.
- Pause at shoulder height, then lower slowly.
What you should feel
A squeeze in the back of your shoulders. Your lower back and neck should not strain.
Common mistake
Swinging the weights with momentum; use lighter dumbbells and lift smoothly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Band reverse flyRear shoulders
Band pull apartRear shoulders, Upper back
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shoulders
Reverse pec deckRear shouldersQuestions
What muscles does the chest-supported rear delt raise work?
Chest-supported rear delt raise mainly works your rear shoulders. It also helps your upper back.
Can I do the chest-supported rear delt raise at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the chest-supported rear delt raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free