Shoulders · Dumbbell
Dumbbell Rear Delt Raise
How to do the dumbbell rear delt raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Hinge forward at the hips with a dumbbell in each hand hanging beneath your chest, palms facing each other and elbows slightly bent. Raise the dumbbells out to the sides until they reach shoulder height, leading with the elbows, then lower under control.
- 1Rear delts pulling the dumbbells out and back
- 2Shoulder blades drawing together at the top
- 3Elbows leading the movement, not the hands
Common mistakes
- Swinging the torso up to throw the weight
- Shrugging the traps to lift the dumbbells
- Turning it into a row by pulling too far back
Muscles worked
The dumbbell rear delt raise mainly works the rear delts, with the mid traps, upper traps, and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Upper TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Lower TrapsMinor
- Lower AbsMinor
- External RotatorsMinor
Kovo programs the dumbbell rear delt raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.