Bent-Over Rear Delt Raise
A hinged dumbbell raise that targets the rear delts with free weights, requiring a stable hip hinge.
Muscle activation
- Rear delts60%
- Rhomboids20%
- Traps15%
- Lower back5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Hold light dumbbells and hinge at the hips until your torso is nearly parallel to the floor.
2. Mid-rep
Stop when your arms are about in line with your torso.
3. End of the movement
Pause briefly, then lower slowly.
4. Common mistake
Rounding the lower back
Ways to do it
Rear delts on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Hold light dumbbells and hinge at the hips until your torso is nearly parallel to the floor.
- 2Keep a flat back and soft knees, with the dumbbells hanging under your shoulders.
- 3Turn the palms to face each other with a slight elbow bend.
Execution
- 1Raise the dumbbells out to the sides in a wide arc.
- 2Stop when your arms are about in line with your torso.
- 3Pause briefly, then lower slowly.
- 4Keep your torso angle fixed — no bobbing up and down.
Breathing
Exhale as you raise, inhale as you lower.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Rear delts
Secondary
Rhomboids, Traps, Lower back
Key form cues
- Flat back
- Arms wide, not back
- Pinkies lead
- Torso still
Common mistakes
Rounding the lower back
Hinge with a flat back or switch to the chest-supported version.
Standing up as you lift
Keep the torso near parallel and lighten the load.
Rowing the weights back with bent elbows
Keep a fixed elbow bend and sweep out wide.
Range of motion
From dumbbells hanging under the shoulders to arms about in line with the torso.
Variations
Easier
Chest-supported incline rear delt raise
Harder
Bent-over raise with a 2 s hold
At home
Band pull-apart
Machine / cable
Reverse pec deck