Incline Rear Delt Dumbbell Raise

Side Delts, Rear DeltsDumbbells, Incline Bench

An isolation movement targeting the rear and middle deltoids while lying chest-down on an incline bench. The support removes momentum and torso swinging to ensure precise shoulder recruitment and joint stability.

How to do it

1Set an incline bench to 30–45 degrees and lie chest-down with your feet planted firmly on the floor.

2Hold a dumbbell in each hand with a neutral grip, letting your arms hang down with a slight bend in your elbows.

3Raise the dumbbells out to the sides leading with your elbows, maintaining that fixed bend throughout.

4Lift until your elbows reach shoulder height or parallel to the floor, feeling your rear and side delts contract.

5Slowly lower the dumbbells back down without letting your shoulders completely relax at the bottom.

Common mistakes

Bending your elbows too much, turning the raise into a row and taking tension off your delts.

Lifting your chest off the bench, bringing momentum in and taking focus off the shoulders.

Raising the weights higher than shoulder level, overusing your upper traps and straining your neck.

Breathing

Exhale as you raise the dumbbells out to the sides. Inhale as you slowly lower them back to the start.

Make it harder or easier

To scale down, drop the weight and focus on elbow movement. To scale up, hold for a 1–2 second pause at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.