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EXERCISE PDF

Dumbbell Rear Raise

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

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Dumbbell Rear Raise: English PDF page 1 of 2
Dumbbell Rear Raise: English PDF page 1 of 2
Dumbbell Rear Raise: English PDF page 2 of 2
Dumbbell Rear Raise: English PDF page 2 of 2

Review 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

Muscles used

Main muscles

  • Posterior deltoids

Assisting & stabilizing muscles

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

How 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.

Cautions

  • 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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