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EXERCISE GUIDE

Dumbbell Rear Raise

Hinge at the hips and open both arms to the sides with a soft elbow bend to train the rear shoulders.

ShouldersDumbbell

01Muscles used

Main muscles

  • Posterior deltoids

Assisting & stabilizing muscles

  • Middle trapezius and rhomboids
  • Trunk, spinal and hip muscles (hinge support)

Assisting roles include movement support and postural stability. Their contribution varies with form and load.

02See the movement

Start: hold the hinge with both arms lowered
Start: hold the hinge with both arms lowered
Open: raise both arms to the sides without lifting the torso
Open: raise both arms to the sides without lifting the torso

Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.

03How to perform

  1. Hold light dumbbells, soften the knees and hinge at the hips. Keep your neck and spine naturally aligned.
  2. Let your arms hang below the shoulders with palms facing each other. Keep a soft elbow bend and straight wrists.
  3. Exhale and open both arms smoothly to the sides. Do not shrug or lift the torso for momentum.
  4. Inhale and slowly lower the weights. Maintain the hinge and gentle elbow bend.

04Technique cues

  • Open the upper arms to the sides instead of bending the elbows into a row.
  • Let the shoulder blades move naturally and use a torso angle and arm height you can control.

05Cautions

  • Lower the weights before straightening up. Avoid sudden twisting in the hinge or dropping the dumbbells.
  • Stop for shoulder, neck or back pain, tingling or dizziness. Reduce load or range if posture breaks down.
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