How to Do Rear Delt Raises | Benefits & Variations

Muscles Worked During Rear Delt Raises

The main target is the posterior deltoid, but rear delt raises also engage other supporting muscles:

• Rhomboids – Help retract the shoulder blades.
• Trapezius (middle and lower fibres) – Supports shoulder stability.
• Infraspinatus and Teres Minor – Part of the rotator cuff, they assist with shoulder rotation and control.

These muscles work together to stabilise your shoulders, making the rear delt raise not just a shoulder isolation exercise, but also a great movement for improving back strength and posture.

How to Do Rear Delt Raises Properly

Good form is everything when performing rear delt raises. Follow these simple steps to perform the movement correctly:

Step-by-Step Guide

1. Starting Position: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Slightly bend your knees and hinge forward from your hips until your torso is almost parallel to the floor. Keep your back straight and core engaged.
2. Set Your Arms: Let your arms hang naturally with a slight bend in your elbows. Your palms should face each other.
3. Lift the Weights: Raise both arms outward and slightly back until they are in line with your shoulders. Focus on squeezing your shoulder blades together at the top.
4. Controlled Lowering: Slowly lower the dumbbells back to the starting position under control. Don’t let gravity drop them.
5. Repeat: Perform 10 to 15 repetitions per set, maintaining perfect form.

Pro Tip:

Avoid swinging your torso or using momentum. The goal is controlled movement that isolates the rear delts.

Common Mistakes to Avoid

Even though rear delt raises seem simple, many people perform them incorrectly, which reduces effectiveness and can lead to strain.

Here are the most common mistakes to watch out for:

1. Using Too Much Weight: Lifting heavy often shifts the work to other muscles, like traps or lats. Start light and focus on tension.
2. Swinging the Arms: Using momentum defeats the purpose of the exercise. Move slowly and deliberately.
3. Not Squeezing at the Top: A brief pause and contraction at the top of the movement helps fully engage the rear delts.
4. Poor Posture: Keep your back straight and core engaged throughout to protect your spine.

Benefits of Rear Delt Raises

1. Improves Shoulder Balance

Most people overtrain the front delts with pressing movements but neglect the rear delts. Rear delt raises restore balance by strengthening the opposing muscles.

2. Enhances Posture

Strong rear delts help pull your shoulders back, reducing the rounded shoulder look and improving overall posture.

3. Boosts Shoulder Stability

Rear deltoids support the rotator cuff and help stabilise the shoulder joint during lifting, reducing the risk of injury.

4. Strengthens Upper Back Muscles

This exercise also activates upper back muscles, which are vital for pulling movements like rows or pull-ups.

5. Improves Aesthetic Symmetry

Developing your rear delts adds depth and width to your shoulders, creating a more complete upper body appearance.

Variations of Rear Delt Raises

Adding variety helps target the muscles from slightly different angles and keeps your workouts interesting.

1. Seated Rear Delt Raise

Sit on the edge of a bench and lean forward slightly. Perform the same motion with dumbbells. This variation minimises lower-body movement and isolates the rear delts even more.

2. Cable Rear Delt Raise

Using cables provides constant tension throughout the movement, which helps improve muscle activation and control.

3. Bent-Over Rear Delt Raise with Resistance Bands

A great home-friendly version that still offers tension on the delts while reducing joint strain.

4. Reverse Pec Deck Machine

If you prefer gym equipment, the pec deck reverse fly is an excellent alternative that allows controlled motion and isolation.

Integrating Rear Delt Raises Into Your Workout Routine

Rear delt raises can be added to your shoulder, upper body, or back day routine.

• For Beginners: Perform 3 sets of 12 to 15 reps with light dumbbells.
• For Intermediate/Advanced: Add resistance with cables or include it as a superset with lateral raises or rows.

MyFitnessCoach makes it easy to add this exercise to your personalised workout plan. The Workout Logger allows you to track your sets, reps, and progress over time, helping you see improvements in strength and muscle tone.

You can even combine rear delt raises with pre-programmed shoulder workouts available in the app to build a well-rounded upper body routine.

The Role of MyFitnessCoach in Shoulder Training

MyFitnessCoach isn’t just a workout tracker; it’s an all-in-one fitness companion. When training exercises like rear delt raises, here’s how it helps:

• Workout Logger: Log sets, reps, and weights effortlessly to track your shoulder progress.
• Customised Plans: Get structured workout routines based on your fitness goals, whether it’s strength, muscle gain, or toning.
• Video Tutorials: Learn correct form for every exercise, including shoulder movements like rear delt raises.
• AI Insights: Track your daily activity and steps to complement your training and recovery.
• Meal Planning: Combine proper nutrition with your training goals using food logging and diet plans.

These tools make MyFitnessCoach one of the most complete fitness apps available, supporting your strength, flexibility, and recovery journey in one place.

Tips for Better Rear Delt Training

1. Focus on Mind-Muscle Connection: Feel the rear delts contracting with every rep.
2. Control the Eccentric Phase: Lower the weights slowly to increase time under tension.
3. Combine with Pulling Movements: Add rows, face pulls, and reverse flyes for a full upper-back routine.
4. Stretch After Training: Gentle stretching after your workout improves flexibility and recovery.
5. Stay Consistent: Rear delts develop slowly but consistently. Patience pays off with visible results.

How to Track and Improve Your Shoulder Strength

Progress is what keeps you motivated. With MyFitnessCoach, you can:

• Log your rear delt workouts and monitor improvements over time.
• Sync with wearables to measure daily activity, calories burned, and workout frequency.
• Follow structured shoulder programs that balance pushing and pulling exercises for symmetry.
• Get AI insightsfor step tracking and nutrition guidance to support your training results.

Why Rear Delt Raises Are Essential in Every Fitness Plan

Strong rear delts are often the difference between average and exceptional shoulder development. They stabilise your upper body, enhance your physique, and improve overall performance.

No matter what your goal is, muscle gain, strength, or athletic performance, adding rear delt raises to your workout will help you move better, feel stronger, and look more balanced.

And with MyFitnessCoach, you can plan, track, and optimise every step of your shoulder training journey without needing multiple apps.

Final Thoughts

Rear delt raises may look simple, but they are one of the most effective exercises for building shoulder stability, improving posture, and achieving balanced upper-body strength. When performed consistently with proper form, they can transform your performance in both the gym and daily activities.

If you’re ready to strengthen your shoulders, enhance your posture, and see real results, start training smart with MyFitnessCoach, the all-in-one fitness app that helps you log workouts, plan routines, and stay consistent. Download MyFitnessCoach today and take control of your shoulder training like never before.