Type of exerciseIsolation

Muscles usedNone


For this exercise, it will begin with a movement of elevation and chained with a draw to strengthen your deltoid and especially the posterior.

Follow these instructions for rear delt with dumbbell

  • 1. Have two dumbbells and a bench inclined at 30 °.
  • 2. From front, lean your bust against the seat, and place the dumbbells in front of you towards the floor.
  • 3. Unilaterally (one side only), make a side elevation, raise the dumbbell sideways and as high as possible.
  • 4. Go back to the initial position and continue your repetitions on this side.
  • 5. Change sides and make the same move (unilateral side elevation).
  • 6. Make a pull of both dumbbells up simultaneously (see video).
  • 7. Go back to the initial position and continue according to the number of repetitions on your series.

Check out our list of tips, advice and techniques for rear delt with dumbbell

  • 1. Focus on the back of your shoulder as you ride the dumbbell.
  • 2. Keep the bust as still as possible, do not swing the pelvis.
  • 3. If you want to be stable, the feet are anchored to the ground.
  • 4. Voluntarily tighten your shoulder blades.
  • 5. Control the movement accurately and not with speed.
  • 6. The elbows are flexible and unlocked.

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