Shoulders · Stick
Stick Standing Rear Delt Raise
How to do the stick standing rear delt raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Hinge forward at the hips with a flat back, holding a stick below you with both hands and a wide grip, palms facing back. Keeping your arms mostly straight, raise the stick out and up to the sides by squeezing your rear delts and upper back, then lower under control.
- 1Rear delts and upper back squeezing to lift the stick out to the sides
- 2Shoulder blades drawing together at the top of each rep
- 3A flat back held steady throughout the hinge
Common mistakes
- Standing up or rocking the torso to swing the stick up
- Shrugging the shoulders toward your ears
- Rounding your low back in the hinged position
Muscles worked
The stick standing rear delt raise mainly works the rear delts and mid traps, with the lower back, upper traps, lower traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- LatsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
Kovo programs the stick standing 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.